This will change your body.

Full body integrated movements are the key to improving overall mobility and movement quality. The bear walk, crawl switch, and lunge hip switch are just a few examples of movements that'll make you stronger, more coordinated, and more in control. They warm up your body and signal to it that it needs to improve in these positions, leading to deeper ranges of motion and more fluid movement. Plus, they're not just challenging but also super fun! Give them a try and see how they can have a profound effect on how your body feels!
01:20 The Bear Walk
2:50 The Crawl Switch
3:45 The Lunge Hip Switch
PROGRAMS:
Flexibility Flow- Try 3 Days Free! ► guided.strengthside.com/programs
90-Day Bodyweight Strength, Mobility and Movement Program ► www.strengthside.com/movestro...
FREEBIES:
Mobility Training Plan ► www.strengthside.com/mobility
The Daily Practice ► www.strengthside.com/thedaily
SOCIAL MEDIA:
Strength Side ► / thestrengthside
Trevor Hash ► / thetrevorhash
Are you training strength or mobility? Josh & Trevor feel passionately about overall full-body training instead of the more traditional rigid exercises that only focus on specific areas of the body. You don't have to choose between strength training and yoga. You can do both! Use the movements in this video to integrate both strength and flexibility for overall full-body mobility. The great thing about these exercises is how many different variations there are. Go slow, stay consistent and see how you feel!

[@geoffleibinger9631]

I’m in month 2 of the program and getting fantastic results. I’ve tried to get more flexibility in my quads and hamstrings for years and this loaded functional approach is blowing all my other attempts away.

[@Strengthside]

amazing! keep it up!

[@johngilmore697]

@@Strengthside Cleaver? I once had Cleaver as a kid. I was able to lift a car!

[@philips.7551]

😊❤

[@EricWeissgarber-ib1rm]

I am almost 70. I have always done morning stretching, but over the last couple years call added about 8 to 10 of your stretch exercises. I still ski black diamonds cycle surf with my grandson on the board and have no hesitation about bending down or stretching to get something. Thanks again for your great insight and motivation stay strong

[@David-rh2fe]

This is my goal. Thanks for sharing

[@loganbroyles8476]

I love this^

[@thebrowns5337]

Well kiddo I'll be 89 tomorrow and still practice TaiChi. I'll be standing in for Tom Cruise in Mission Impossible 42

[@bobmunro9104]

​@@thebrowns5337 I'll be watching for this 😮

[@byza101]

Legend, I’m 47 and men like you are the kind I look up to.

[@CHET_CHADDINGTON]

Never understood yoga but you cant deny the people who do yoga are just smoothe as hell. Like water flowing around in a bucket. Im a body builder and ive been thinking about picking up yoga purely to keep myself loose.

[@earthling148]

70 years old, having lots of osteoarthritis pain, don't want to take meds. I've been doing yoga on and off for awhile. I'm not kidding when I tell you just a short while trying to do your exercises has already helped. Thx

[@jcam783]

Did lots of this 40 years ago as a Break Dancer . Now at 58 the movements are much slower but still affective . I incorporate them for a warmup before a workout .

[@tim1878]

Watching this Strength Side guy go through his routines, I thought of break dancing and truly skillful those kids were.

[@micahkerry4284]

I hear you bro. I'm 40 and I want to keep breakdance fighting and moving. I'm working on flares, windmills, and 2000s . Just keep doing what your doing. Try a little speed. And do as much flows as possible. Check out seniors doing acrobatics and how it changed their lives. May Goddess and God Almighty bless you all

[@christiancoats1]

At 52 I'm just learning this. I've worked out my whole life but i experienced a lot of pain and weakness in many planes. I knew i was missing something. I kept powering through doing the same typical workouts until the injuries piled up and finally stopped me. Now, I'm working on building a strong foundation with range of motion and strength through multiple movements. I can definitely feel a change for the better.

[@brucemckay7828]

I'm 67, had a few back and shoulder Surgeries. Athletic in the past. I will commit to 30 days of what you showed on this vid. Thank you for sharing.

[@rumo1086]

When I started training bujinkan taijitsu (practical ninjitsu), sensei had us out in a field crawling, crab and bear walking, moving from back to front facing the ground. I was so sore! It's a fantastic workout and teaches the ability to move on a plane we're not used to. Highly recommended! Thanks for reminding me and offering some new variations!

[@SWTM92]

This is such a necessary and crucial aspect missing in the majority of fitness and health plans, programs, and content. Great video.

[@lkmjin]

What a gem of a channel, my body would look and worse if ive never found this Guy.

[@Strengthside]

thanks bro!

[@jamesbrown1674]

you are on point with this sir! I'm 60 and move better than I did 20 years ago because of flexibility full body movement training. way too many people are concerned only with mirror muscle. Humans were not meant to bench press 500 pounds but we are meant to climb trees.

[@Strengthside]

let's crawl and climb tree's :)

[@KatJ3st]

I am 64 and feel almost as good as I did at 30. And I've always been fit - and I had a hip replacement 2.5 years ago. Strengthside fitness got me ready for surgery and helped me recover too. I show my pt and trainer these movements.

[@mauriglisson6954]

This made me smile. I loved climbing trees when I was a kid. To be able to do it again would be amazing!

[@blacklabel130]

well stay in your tree kid, and try to tell that to your ancestor who all had to deal with massive strength core, wearing armor, building pyramid, hunting, whatever...

[@mellow093]

@@blacklabel130 most of those things are no more human than the bench press

[@RamssesPharaoh]

Josh, I started my fitness journey following your channel about 6-7 years ago; you, sir, Trevor, and Mitch have tremendously impacted my family lifestyle. Thank you.

[@jbn9029]

You're the only person teaching this way of stretch strengthening movements. Something about the way you move looks so natural, which makes sense why our bodies need these movements. Thanks

[@IlsuemOkosch196]

You can definitley tell that these guys are deep into their materia. I love how humankind is evolving that way, without too many studies and numbers and so on. It's not only about numbers, it's about how you feel right. A lot of decision are made by feeling and so on. It's not all about measuring stuff and so on.

[@sandraatkinson5065]

This is amazing i have arthritis and i hurt every day but one day someone said if you don’t move you won’t move so i have been looking on KZbin something to help me and i love what you do just watching this and you saying about movement has give me the inspiration i need thank you x

[@thehappyparenteffect]

Love this!!! Yes, sometimes I just do little movement sessions of random movements, whatever my body wants, wherever and however it wants to move. Couldn’t love this video more! This is so important.

[@ToddAndrewCole]

These movements remind me of Lisa Chavez and her videos. Mobility is everything if you want to move. Thanks for the video. Stay awesome!

[@ASDPOWER]

I have come back to a dance/movement practise at 56. I am using your videos to train condition and strength so i can move in the way i want to move. Also doing contact improvisation. Love your videos. I have autism and they are very calming.

[@ph1am]

We call this - doing Ido Portal... In seriousness, I love seeing the integration of Capoeira style movements - it's an incredibly transformative way to get the most out of the body. So glad I found this channel.

[@catballou5304]

You gentlemen are amazing! Your movements should be part of every school physical education program. Going to try to get these old bones to do some of these movements! Thank you! 🙏💕

[@UPpWnUCMe-gl8gd]

Some people do teach it after praying to The Most High Creator & ask Holy Spirit to teach them & bring them to closer relationship w Creator!

[@thebodykeepsthescore2828]

​@@UPpWnUCMe-gl8gd Grow up ffs

[@UPpWnUCMe-gl8gd]

Are u assuming I am a child? Or are u assuming u are wiser? I may be older than u or know somethings u do not perhaps, i was possibly born in early 1970's. What u assume as childish others maybe dead serious about perhaps. Apologies for triggering u w a comment that was not to u. Perhaps u are the childish one that needs to take own advice & grow up. This is social media & ppl comment & opine as they wish. Good day sir or madam. Praying for u in Jesus name as random, triggered YT commenter/tagger because I haven't even bothered to look/see name are using on here.

[@Ria-sd2ex]

Between this channel and "Knees over toes", you guys are helping me feel much better physically.

[@tarancourchesne1947]

You guys are literally the best "workout" channel on the platform. Every single one of your videos amazes me and HELPS ME and tells me something new. Yes!

[@mikeballew3207]

I am 100% sold on this philosophy of fitness

[@warrenmack9532]

Hello from Autin TX. 👋🏽 I'm 59 yrs old & I am looking for more movability & flexibility. I just stumbled across your video....hearing & being able to watch your explanations in motion was Amazing! I do go to the gym & seeing your body makes sense. I look better than the so called people Training...others. At 59 I'd rather look as I do than 90% percent of the trainers. However: Your Body Is Incredible & too me it makes sense visually. 💯%👍🏽 (Thank You) for doing this video. Good & Love Always....👈🏾❤️

[@smirbelbirbel]

These are some great point, but one argument is not quite solid: That the movement patterns of squatting and deadlifting don't happen in real life whereas animal walk type stuff does. I sit down and get back up all the time, I pick stuff up all the time, I VERY RARELY bear walk. 😂Does that mean that the bear walk isn't a useful exercise? No. Just don't use the argument like that, because it kind of works against you. 😊

[@JasonMcLay]

Love you guys. You keep it real, you keep it grounded, and you keep it fun.

[@l.taylor2431]

I’m so psyched to come across this animal flow type of exercise and can’t wait to try out more and more. I’m an aerialist, pole dancer, yoga teacher and personal trainer so I’m very much a monkey already but would love to give my clients something they can access more than jumping around in the air like me haha

[@inthoreauswalls]

You guys changed my life with this video. Holy shit. Thank you so much.

[@TinyGoHomes]

I was in a wheelchair for over a year many years ago and I used stretching and workouts like this to get back walking again. I not only got walking again I now bike, roller blade, skate, climb, hike, run and much more. The real hurdle for me was getting over myself. Even now I have to tell myself to go do it. It’s very easy to talk yourself out of doing something. Take yourself out the normal and push your limits as much as you can and you won’t regret it.

[@BoyInTheWoods]

Thank you so much for your channel. I have loved training all my life but has always been very body builder/ weights orientated for looks and physical 'gains'. As I started to awaken in my spirituality I yearned for something more rewarding in training that was away from just posing. I found yoga, meditation. Grew up in skateparks skateboarding and now I am 34 and 6 months into aggressive inline and coming across theses flexible and strong movements is helping me massively. Wow how great it feels to be here ☺

[@mx.lucyfur]

I do deep squatting and crab reaches as part of my warmup. Over time, I have noticed the increased ease with the crab reaches. Warmup time is a good time to also go slow and feel out quality of motion as you wake up your body. I did Animal Flow for a while as part of my workouts but the follow-alongs moved so fast it was a struggle to keep up while also focusing on quality. And I got back into lightsaber twirling and form. Watching your video today, I'm inclined to bring some of it back but more in the spirit of playful, explorative movement with less worry about a sequence and more just whatever move comes up in the moment - flowing from one moment and movement to the next. Moving Zen.

[@beemichelle2276]

🤯🤯🤯 thr chronic tension in my shoulders, back and hips immediately lessened after five minutes of fluid improvised movement inspired by this video. This is a game changer, thank god and thank you. People need this.

[@madjag]

You brothers rule. I found you on your barefoot shoe expose, ordered some Lems plus the toe spacers, and soon, when I get my Aircast off, I'll be gradually walking and moving. Like Ido Portal, you have inspired me to focus on whole body movement. I used to run down boulder washes, leaping from rock to rock and making pure happy fun jumps. I might not get there again, however the moves you suggest will carry me beyond. Thanks a billion.

[@yogawithdom]

Just found this. I haven’t felt so excited to try a new movement for ages. Can’t wait to try this tomorrow! Thank you 🙂

[@Meg_Davis]

This reminds me of my training in modern dance. It was a big perspective shift from ballet and has helped me immeasurably!!

[@danceofthedragonbydavidlee]

i'm seventy-five and I have been teaching this stuff in longevity classes for a while. Nobody has explained and broken down these kind of movements better than you. I'm so impressed.

[@usernametaken2tekken]

Superb advice. Following you for three years now. Really appreciate your content and even more the worldview underlying it.

[@ronaynevisetoloa9324]

Been doing 20 minutes of bear crawls in the morning with one of your mobility workouts for 2 weeks, weights in the evening, and I’ve seen great results. Thank you for putting out your content 😊🙌🏼

[@firstnamelastname9215]

I would think your ass was possessed if I walked in on that

[@Strengthside]

great to hear :)

[@Sulamanjansulttaani]

What are the results?

[@davidbricchi]

Hi, I’m David , I’m 51 and a former Jiu Jitsu fighter , it’s a really awesome to get back to this principles for being better, sometimes it’s challenging for certain positions as bridge or push ups ( iam 1.87m and 114kg) 😅

[@polombo1]

Completely agree. Its key for overall performance and maintenance, plus overtime it strengthes you at so many levels

[@invisipics]

Loved the aesthetic Tai Chi aspect of this presentation. Mesmerizing to watch. Tried out the exercises in the garden immediately after watching and actually found they went quite well, but I do a sequence of stretches every morning including the downward dog, and often other activities during the day, so not so surprising perhaps. I'm always on the lookout for extra (or forgotten!) exercises which don't need a gym or equipment, so I'm glad I came across these. Thank you.

[@touladrakoulis688]

I am a 54 woman and love doing these moves Thank you 🙏 and feel great afterwards

[@KatJ3st]

I love this!!! My pt always says we need to strengthen the body to fit your real life. I have to show him these!!! I have been practicing the bear walk at home but my dog gets over excited when I do lol!

[@myaki7]

I'm 53, been an athlete my whole life - tennis, soccer, rugby, lacrosse, baseball, you name it. I've been a dedicated surfer since about age 12. I thought I hit my pinnacle in my early 20's after I suffered many shoulder and knee injuries throughout the following decades. I've been on a rehab journey for a few years now and I do everything you just described and many other things i've seen you advocate on your channel - rings, animal flow etc. For the last couple of years I have been surfing as good as ever, maybe even better. Thanks for the information and inspiration.

[@StrikingCrayon]

I recently added "Movement" to my morning checklist alongside a mildly more venerable "Sky in the Eye." It is extremely difficult for me to do, but by far the easiest to crave. I'm already convinced it worth being a primary daily ritual.

[@kirkusarelius3365]

Outstanding clear demonstrations! Thank You 🙏

[@KLF-1057]

Holy cow, this is beautiful! This makes so much sense. Glad I found you. I’m 66 and will incorporate this style into my hiking and stretching routine.

[@kaluwaavril326]

My husband and I did this workout last night with some modifications given our fitness level at this moment. We did it again tonight and just wow! The difference between last night and tonight is astounding. There was a noticeable difference in our balance and strength. This is definitely going to be a regular part of our routine. Thank you!

[@AmbassadorJohn]

Thank you for this video... And thank you for many of your other videos also. My flexibility was above average, but you all help me kick it up to the next level. As I grow in age, it kind of always seem to be difficult, or more difficult. But daily consistenc y has always been the key... Thank you! You all have helped my daily consistency move to more and more routines that is made a fool all around body improvement and flexibility, with fewer of those aches and pains as you mentioned in this video. Thank you! God is good

[@thebruthaknownasp3882]

I've been doing bear crrawls for a few months and I'm seeing great results! I'm gonna start working the crawl switch! You're giving good info bro!

[@jeyb3261]

What a great page thank you!!!

[@daniellethorne8317]

You guys are so graceful!

[@Nokabro]

Thank you SO much for this!

[@ericvanderknaap835]

Great ! I regularly do these kinds of movements and find it enjoyable. It makes my body stronger, more flexible and more coordinated. Challenge though is to stay away from wrist injuries. So I try to keep it relatively short and use my fingers more to keep the pressure of the wrists.

[@vladanr74]

💯 I just started doing this and it's all true. I love doing these.

[@StephenHampton_DesignDesk]

One of the absolute best exercises I was taught was in the Russian martial art - Systema. It was just: "Sit down. Stand up. Sit down. Stand up" . Keep your hands off the ground and try make it a fluid non-stop movement. No special techniques because our bodies know how to sit and get up. We wouldn't count our reps, instead counted time. Keep going until you can't any more. Fantastic. This seems very similar.

[@wo3fullyin3pt0678]

Man this is exactly what I've been looking for in an exercise program. Full body free form exercise.

[@steveyoung9522]

I tried this today at the gym and it was awesome! I felt good while doing it and after!!! What great way to end my workout, thanks guys!!!

[@moonbeam54321]

Straight after a workout might not be best, maybe leave it an hour or so if u can

[@liligraceforbes2605]

I feel some shame that I was doing these natural movements and then actually moved away from them by running more and then telling myself conventional training is what I needed. What I noticed, is when you pay such close attention to the micro movements and you’re doing it slow, it sets off this intensity and even pain in the action, yet if you can hold it you can feeel your body responding to it, like it’s waking up. It’s releases the pain and then your whole body may warm up and tingle. And it came to me just by being outside and away from the regular ideas of training. I just wanted to move and I didn’t have money for a yoga class or a gym, so I just stood still until my body naturally wanted to move. Pretty cool experience. This is a great affirmation to reconnect and maintain it! Many Thank yous for you showing off your skills! You guys are funny and humble!

[@Angel0Demon0Unlock]

I love these guys, aside from general hotness, they seem so comfortable when moving around instead of the usual stiff "big guy with pecs up". I'm gonna try these movements for a while, thank you for the video! :)

[@darkhorseeuc]

Thanks guys!

[@Automation_Control_Tuning]

I have to be honest, I have dropped out of doing as much flexibility training over the 6 months due to injury and work. I can really notice the reduction in mobility and more groans getting up off the floor. Time to take a cup of man up juice and back full training. Great reminder gentlemen! Thank you!

[@Jake4G]

So simple yet so effective, thanks guys. Great video.

[@justone3243]

Yesssss! Not static exercises but movement!

[@donlitt]

I will definitely be adding these into my routine! Thank you!

[@nickgodfrey1148]

Great video. Was suffering from extreme lower back tightness for over 6 months before I decided to see a sports therapist. I was surprised when he told me my hamstrings were tight. I’ve been training for over 10 years but my legs were my weak point. I decided to up my leg training and worked especially on stretching, strengthening and lengthening my hamstrings. Lo and behold, after a week or so, the lower back tightness went away. I can now stand for long periods without pain. Amazing. My back feels incredible now. This video has also helped me with the bear crawl and shoulder strengthening. Great stuff. Subscribed!

[@maxadolfsson904]

Bear walk is fantastic, thank you!

[@marccano5061]

I don't know why the arm forces/ us military haven't already jumped this on this and adopted it as an integral part of the PT. It's incredible stuff. We're taking flexibility strength, endurance and on and on

[@MilesDaffin]

Really helpful. Been doing it for a week and feeling much better. Stronger in my core and more upright when walking. It also fixed my elbows, which had been sore for months after going too hard at the climbing gym.. Really liking this and going to explore more.

[@roadglide]

Thank you!

[@robottrainer]

great content, fully support mobility excersizes + stretching. This increases strength overall in general, great tips!

[@brandyh3536]

My dad had his first heart attack at 50. My mom was so frail that she hurt herself and started filing for disability in her late 40s and in her 50s she had already fallen and broke her hip. Her body is filled with rods and pins, because her deteriorating spine presses on nerves, causing loss of sensation, that causes loss of balance. Every time she falls, she breaks a bone. The other day, visiting my grandmother in the nursing home, i was helping her pull up from the bed so I could help her change her clothes and diaper. And i had a moment of... something. I don't know what it was. But i thought of my parent's health, the state my grandmother was in, and I don't want that to be me. I'm in my 40s. I don't want it to all be downhill from here. I still have life to live, i want to continue hiking, and exploring, and doing things with my kids. So here i am, searching mobility exercise.

[@deedutoit-xh9sp]

Hash brothers you are my daily inspiration. Stay safe, stay free and take care. We really admire and appreciate you

[@freeatlast1810]

Fantastic video. Thanks for sharing

[@vivka9024]

Thank you for this great video!

[@alisonhendry2928]

I am fascinated just watching you two move around! You make movement beautiful! Since losing my tai chi teacher I have felt weaker and weaker, so maybe some of your things will bring it back AND MORE. Thanks for sharing. Hope I can figure the coordination out after I use that bear walk for a while.😂 add this to my swim and walking .

[@SummitSeeker546]

Love the simplicity of these movements. They are natural and frankly fun to do!

[@m.aj11]

Been practicing and teaching pole dance for years and the mobility, flexibility, coordinarion and overall body strength I gained is insane. We are made to bend, move and engage our entire bodies in all directions, not to repeat a set of 5 or so excercises into oblivion...

[@Hell_Toupée]

This video made my head asplode, lol. I've worked for 40 years as a programmer, plonked down at a desk with an ergonomic chair and blah blah blah and still have managed to develop knee and lower back issues. I may be too old to start trying this but i would absolutely love to be able to move better. I am gonna try these to start, but at my stiffness level, this will keep me busy (and probably very sore) for months.

[@davidackerman8165]

Thanks, that was great!

[@mikemelisa1804]

I’d LOVE to see the Analytics on this video!! The Spike metric has to be through the ROOF!! For those who do not know that measures the point or points in a video where viewers pause, and/or rewind. I am DETERMINED to learn the Lunge Hip Switch. In spite of the fact that my brain is REALLY struggling with the step by step process that they laid out for us!! Thanks! I WILL master this!!!

[@Strengthside]

ha it's a tricky one but once you get it, it sticks with you :)

[@micahkerry4284]

Hey guys I'm new to your channel. I love these martial arts animal flows. The crawl switch is awesome for learning flares and windmills. I have always loved martial arts if all types. Breakdance fighting( yoruba in particular). I love your Parkhurst skills as well. Been training and watching your videos. It has helped me immensely!!!! My name is Micah nice to see that you guys are helping people get healthy and healed. May Goddess and God Almighty bless you and your family as well as your endeavors on this path. Terre haute Indiana U.S.

[@micahkerry4284]

Parkour typo and of typo. Sorry the predictive spelling on phone messed up some my spelling words

[@luqmani]

Thank you! Love this. Thankfully we do an animal flow once a week in the boxing gym I go to and level of strength, postural benefits and SORENESS is on another level. It's also challenging but super fun - training / playing just like kids!

[@jasonsharma5888]

This video is gold.

[@okosakaroklenni]

My trainer incorporates these movements in my training and they are my favourite. Feels good for my body and my mind too.

[@andyw7617]

I am 51 and have been lifting all my life. Did martial arts and have plenty of injuries. My flexibility noticeably got worse around 45 and just recently, I started playing soccer chasing the ball on a field; noticed my legs and joints feel stiff and heavy. My lungs are not out of shape but my legs and other muscles felt tight, slow and heavy. I will start implementing your movements to hopefully feel stronger, more flexible and faster.

[@andrewest1635]

Dude! I truly loved the little slip at 4:44 was so much fun! Good Work! Nice Intro to your programs, Bros!

[@cannonieh4469]

I think this kind of exercise has more benefit in the long run more than a regular strength training like squats and deadlifts

[@Strengthside]

keeps you very functional

[@r.p.5903]

This stuff works. I was not athletic at all when I started one year ago. Try it, be consistent.

[@gerdas.195]

so simple and soooooo good🥰

[@bryce2777]

Your content is amazing. I’ve tried several of your stretching techniques and they all feel incredible. Thank you!

[@Kasson2]

This is why Capoeira is such a great practice ! It embodies everything you mentioned there

[@tomcha75]

I gotta say, there's a certain beauty and grace to the movements.

[@quteepye]

I love how concise your video is! I am starting today!

[@_Cryptotruth_]

I’m over a three quarters of a century young & many years ago I was watching my grandchildren play when it dawned on me that they were in constant motion. So I intergraded some of their movements into my daily exercises. But wish I had discovered these strength stretches long before now. Thank God for KZbin & this channel. Thanks for your contribution to human health & safety! I’m just sayin..

[@smeuchel]

You've got to be quite a bit over a quarter of a century to have grandkids.😂

[@void________]

3 quarters, you mean?

[@_Cryptotruth_]

@@smeuchel I’ve tried to exercise the discipline to proof my comments before posting. But sometimes.. Thanks for bringing that typo to my attention Sam. Next time I’ll just refer to my age as “old enough to know better & young enough not to care” Best regards,

[@_Cryptotruth_]

@@void________ yes, typo corrected.. thanks..

[@vaska1999]

The fluidity of their movements is so beautiful!

[@danmandubwah413]

Love this!!!

[@aniussunbolt]

Man I love your channel. Awesome information and great vibes!

[@fnaust]

Another great video with practical real life movements. Thanks!

[@eponymous_graphics]

I think i can do these ... well within my range. Thanks for sharing. THumbs up.

[@yavuzpetek]

Thanks!