Bodyweight Loaded Beast to Alternating Kick Through

Instructions for proper form

Start in a ‘Knee Hover’ position on all fours, with your hands shoulder-width apart and knees under your hips. Engage your core and keep your back flat. As you shift your weight forward slightly, lift one hand and the opposite foot off the ground simultaneously while extending them outward, resembling a beast position. Ensure your hips remain level with the ground. Alternate limbs and maintain a smooth motion. Return to the starting position with a fluid, controlled movement.

Common mistakes to avoid

Avoid letting your hips sag or rise excessively during the movement. Do not rotate your torso while kicking through; keep your core engaged to maintain stability. Ensure not to rush the movement; prioritize controlled execution over speed to avoid injury.

Benefits

Specific benefits of the exercise

The Bodyweight Loaded Beast to Alternating Kick Through enhances core stability, improves flexibility in the hips, and increases strength in the abdominals and shoulders. It also improves body awareness and coordination.

Expected results and timeframe

With consistent practice (3-4 times per week), expect improved core strength, enhanced balance, and greater flexibility within 4-6 weeks depending on your baseline fitness level and adherence to practice..

Who this exercise is best for

This exercise is best suited for intermediate fitness enthusiasts who have a stable core foundation and are looking to challenge their strength, balance, and coordination through dynamic movements.

Scientific studies supporting its effectiveness

Studies suggest that engaging in compound movements like the loaded beast position can lead to increased neuromuscular activation of the core muscles, enhancing total core stability and functional strength (Bressel et al., 2020).

Variations

Beginner modifications

To simplify, perform the movement without the kick-through; just shift your weight and tap the opposite knee to the ground instead. This reduces difficulty while still engaging the core.

Advanced progressions

For advanced practitioners, add a push-up after each kick-through, or increase the pace of the repetitions to enhance cardiovascular intensity.

Integrations

Complementary exercises

Pair with planks, bird-dogs, or mountain climbers to effectively target the core and enhance stability.

Super set recommendations

Super set with push-ups or burpees to combine strength and cardiovascular elements in your workout effectively.

Sample workout routines

A sample routine could include 3 sets of the Bodyweight Loaded Beast to Alternating Kick Through for 30 seconds, followed by a 15-second rest, then 3 sets of 10 push-ups, and 3 sets of 20 mountain climbers.

Exercise combinations

Combine this exercise with other animal flow movements such as the crab reach or lizard crawl to create a full-body routine focusing on mobility and strength.

Best time to do this exercise in your workout

This exercise is best performed as part of a dynamic warm-up to engage the core and improve mobility or integrated into the main workout for core stability training.