The Big 5 for Primal Movement | Get Mobile & Flow Like Water

Primal movement is a dynamic and natural approach to fitness that focuses on fluid and functional movements inspired by animal and human patterns. By mastering specific positions, you can unlock the full potential of your body, improve mobility, and achieve a seamless flow in your movements. In this vlog post, we will explore five key positions of primal movement: Ape, Bear, Loaded Bear, Crab, and Tuck Handstand. These positions will not only mobilize your entire body but also challenge your stability, control, and overall athleticism. Let's dive in and discover the power of primal movement!

1. Ape: The Ape position, similar to a squat, forms the foundation of primal movement. If you find it challenging to sit comfortably in a deep squat, don't worry! You can start with a higher squat or a hip hinge position that suits your body's needs. To enhance your Ape position, focus on improving ankle mobility through ankle rotations and assisted squat stretches. Ankle CARs (controlled articular rotations) and using stable objects for support will gradually increase your squat depth and overall ankle flexibility.

2. Bear: The Bear position builds upon the stability and control of your upper body. This position may be familiar as bear crawls, but in this context, we aim for precise and efficient movement. Before practicing Bear, it is crucial to mobilize your wrists. Spread your fingers wide, align your elbows forward, and push the ground away while performing wrist mobilizations. Circle your hands and experiment with lifting individual limbs, gradually progressing to two-limb lifts. Mastery of the Bear position enhances your bear crawls, boosting strength and mobility throughout your body.

3. Loaded Bear: Loaded Bear combines elements of the squat mobility from Ape with shoulder mobility. From the Bear position, walk your hands forward while sinking your hips back to your heels and your chest toward the floor. This loaded position enables you to transfer energy into various movements. Beginners can start with knees touching the floor and progress to the full Loaded Bear position. Remember, if the full position is challenging, regressing to Child's Pose with the tops of your feet on the ground is an effective modification.

4. Crab: The Crab position provides a unique perspective as Bear flipped upside down. It focuses on the posterior chain, particularly the spine and scapular muscles, while improving posture and stability. Maintaining control and extending the shoulders backward may be challenging for beginners. To enhance stability, practice 90/90 movements in your Crab position. Rotate your knees back and forth while keeping your shoulder blades pinched together. Additionally, explore limb lifts in Crab, starting with single limb lifts and progressing to two-limb lifts, which will enhance your overall strength and mobility.

5. Tuck Handstand: The Tuck Handstand introduces hand-balancing into your primal movement practice. It serves as a foundational position for more advanced hand-balancing skills. Begin with the Crow pose to develop balance and body awareness. Once comfortable, progress to a Back-to-Wall Tuck Handstand, which allows you to practice the handstand position while maintaining stability and support from the wall.

Try Our Primal Movement Program

Mastering these five primal movement positions—Ape, Bear, Loaded Bear, Crab, and Tuck Handstand—will revolutionize your fitness journey. Each position targets specific areas of your body while promoting mobility, stability, and control. Remember to incorporate supplementary exercises to enhance ankle mobility, wrist mobilization, weight shifting, and limb lifting to maximize your progress in these positions. Embrace the challenge, unleash your primal instincts, and experience the seamless flow of movement that comes with mastering these fundamental positions. Get ready to mobilize your body, enhance athleticism,

Thanks for reading & watching. Wishing you well,

Jared