Ground movement flow is T2 in the flow series — the point where the individual movement vocabulary you’ve built (bear, crab, and their variations) becomes actual flowing practice. The transitions between positions are where flow training differs from exercise: you’re not completing sets of bear walks. You’re finding the connecting movement between positions that keeps you in continuous, low, exploratory movement.
Core Transitions
Bear to Crab (leg sweep). From bear position, sweep one leg through from behind to in front, shifting your weight to your hands and the sweeping leg as your body rotates from belly-down to belly-up. You arrive in crab. The leg sweep is the key transition connecting the two primary ground positions.
Crab kick-through. From crab, kick one leg through under your body toward the bear direction, using your arms for support as your body rotates back to belly-down bear.
Beast position. From bear, lower your knees to hover an inch lower — more compact, more anterior chain loaded. Useful as a slower, more controlled base between movements.
The Practice
Set a timer for 30 seconds. Move continuously on the floor, close to the ground, using whatever transitions feel natural and available. There is no wrong answer. The only rule: keep moving, stay connected to the floor. Rest 30 seconds. Repeat 3–5 times. Gradually increase the continuous movement time to 60–90 seconds as movement vocabulary expands.
Move. Groove. Repeat. Smooth.
← Crab Walk | Next: Handstand to Forward Roll →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.