Animal Flow: what you need to know.

Certain movements don’t get enough credit when it comes to strength gains.

The big moves- like squats and deadlifts- are stars for a reason; they’re fundamental patterns that create full body strength.

But you know what helps with ALL those movements?  Ground based movements like the ones in Animal Flow…let’s discuss.

What is Animal Flow?

 It’s a system of movement- created by long time certified personal trainer Mike Fitch- that uses bodyweight ground based movements used in yoga, calisthenics, and gymnastics.  Although the moves themselves aren’t always unique, the system is; each movement is given an animal name that resembles its movements.  This makes them easier to remember, and allows for easier programming when used in a flow.

It’s broken down further into six components that each serve a particular purpose:

1. Wrist Mobilization exercises to prepare hands and wrists for all the ground work ahead.
2. Activations are designed to connect your mind to your movements.  The Beast and Crab position are foundational positions used as a starting and end point throughout each flow.
3. Form Specific Stretches (FFS) are meant to build full body mobility through an end range of motion- the ‘stretch’- and always start in one of the Activation positions. 
4. Traveling Forms are how you locomote in AF. 
5. Switches and Transitions make up the biggest part of AF, as they move you from one position into the next, but also act as excellent mobility exercises on their own.
6. Flow is the cumulation of all the above, the linking of each separate component.  

Why should you use Animal Flow in your movement practice?

It’s a safe way to build strength. 

Animal Flow uses primarily closed chain exercises, meaning your hands or feet are constantly in contact with a fixed and stable surface.  Multiple muscles and joints have to work together- the ‘chain’ is being worked- which improves functional movement and overall body coordination, without having to navigate moving a weight in open space where force and rotation come into play.

It improves your body's ability to move freely and with ease.

The exercises in Animal Flow- especially the FFS’s- requires your body to be both stable and flexible as you move through one position to its end range position.  This isn’t something we typically work on when we’re pursuing our fitness, but it’s the ability to move this way that prevents the aches and pains (and injuries) that we feel from everyday life.  Opening up your hips in Ape position or your shoulders in the Crab Reach (check out the video below) means less tightness and more ease of movement.

It enhances your sense of spatial awareness and increases neural connections. 

Your hands and feet have a large amount of sensory receptors that give your brain and body information.  By constantly having one or the other touching the ground, there is constant feedback given to your brain about your environment and your body’s position in space.  This- in combination with the frequent contralateral movements (picking up an opposite hand and foot)- feeds your brain and improves your memory and focus.

It's excellent non impact cardio.

Animal Flow is, for most people in the beginning, surprisingly challenging for your lungs. Depending on your goals, you can use AF to improve your aerobic conditioning.  If endurance is what you’re looking for, maintain a set pace as you flow from move to move for a set longer duration of time. If you like interval training, you can pick a move or two and drill them down for a shorter period of time, with rest intervals, for several rounds.  

You just need open space.

You don’t need to carry equipment or find a gym to do AF.  You just need space.  Lots of people love to flow outside in nature, on the beach or at outdoor parks.  I love that it fits right into a home exercise routine, with any free floor space in your home being an option (I have some puzzle square mats in a corner of my garage for my outdoor flows in the warmer months- it’s my favorite place).

It will make lifting weights easier and more effective.

Since AF’s main component is to increase your range of motion, it will improve all your big lifts.  Think better hip mobility for deeper squats, a more open chest for a more productive chest press, and stronger wrists and forearms from all that floor work, making ALL your lifts stronger.

And last, but not least, it’s just fun.

So how can you incorporate AF into your fitness routine?

The good thing about Animal Flow is there are endless ways to incorporate these moves into your workouts.

Here are some ideas…

Use them in your warm up.  

No matter what I’m doing, AF has taught me the importance of incorporating wrist mobilization exercises in EVERY warmup. 

But starting any workout by getting on the ground and moving in multiple ways- using multiple joints- is a great precursor to moving weight around in multiple ways.

Add some of the FSS’s, Switches and Transitions, or Traveling Forms in your workout.

Throwing in any of these moves in between heavier lifts is a nice way to break up your routine.  Moving from a deadlift into say a Wave Unload or Beast Reach is a nice way to add some feel good spinal movement into your sets.

Just Flow.

This is where you can get really creative and really specific with what you’re looking for.  Picking just two exercises and linking them together- and then repeating the sequence for several reps- can be excellent strength building for your shoulders (since most moves have your hands supporting your weight) or hip opening (since many moves involve a deep squat).

OR you can link several moves together and just breathe. Flowing requires connecting your brain to your movements on a whole new level, and can actually be quite meditative if moving meditations are your thing.

How I incorporate Animal Flow into the training programs I write.

I became an AF instructor several years ago to add to my repertoire of mobility exercises for my clients.

And also, it just looked so damn fun, I had to try it lol.  I never intended to teach strictly Animal Flow classes, and I don’t (although never say never).  Instead, I use AF moves both in strength routines and as a component of any bodyweight mobility program I write.

Just about every workout I write will have ground work, for all sorts of reasons, including all the benefits listed above.  Often I’ll throw in some locomotion here (crawling in the many ways AF offers), or throw in some kick thru’s for some full body strength and mobility.

And if I do program a flow for a group program like The Kettlebell Collaborative, it will always start by breaking down each separate move first before putting it together.  And actually putting them together will always be a choice for my clients. 

Since my groups are made up of humans with a wide variety of needs, a flow might not be where it’s at for everyone.  Working on opening up their hips in Deep Ape- by way of using a bench- might be where someone needs to stay for a while until they feel more comfortable in that position.

Animal Flow is a fun, safe, and effective way to build both strength and flexibility.  There are a ton of videos on YouTube to get you started, or try a class or session with a certified AF instructor.  And remember that ground work using just your body is just as important as lifting heavy things.