Animal Flow & Primal Movement: Unlock Strength, Mobility, and Coordination Naturally

Dérik
Jun 9
3 min read

Two people in athletic wear prepare for a sprint on a misty field at sunrise. Trees in the background create a serene, focused scene.

What Is Animal Flow & Primal Movement?

Animal Flow & Primal Movement are dynamic, ground-based training systems inspired by quadrupedal movements found in nature—think crawling, lunging, twisting, and reaching. Created by movement coach Mike Fitch, Animal Flow uses bodyweight-only exercises such as Beast, Crab Reach, and Ape to enhance mobility, coordination, stability, and neuromuscular control.

As a doctor of biomechanics, I can affirm these movements are not just creative—they’re biomechanically sound and deeply functional. They reintroduce natural ranges of motion many modern humans have lost due to sedentary lifestyles.

The Science Behind Animal Flow & Primal Movement

Scientific studies back up the benefits of ground-based movement:

Study	Key Findings	Reference
Journal of Bodywork & Movement Therapies (2020)	Primal crawling improves scapular stability and shoulder mobility	https://pubmed.ncbi.nlm.nih.gov/38432789/
Animal Flow	Animal Flow increases trunk stability and balance in amateur athletes	https://animalflow.com/science_of_animalflow/
National Library of Medicine	Quadrupedal movement improves proprioception and movement confidence	https://pubmed.ncbi.nlm.nih.gov/33021583/

Top Animal Flow Moves for Full-Body Mobility

1. Beast Hold & Crawl

A muscular male athlete in a Beast Hold position on a textured black mat indoors with natural sunlight streaming in through large windows. Knees hover 1–2 inches above the ground, back flat, eyes forward. A translucent overlay shows arrows indicating contralateral limb activation (right arm/left leg and left arm/right leg). Style: realistic fitness photography with biomechanical annotations.

Targets: Core, shoulders, glutes
Biomechanics Insight: Engages cross-body patterns (contralateral movement) for superior neural coordination.
Coaching Tip: Keep the knees 1-2 inches off the ground for optimal engagement.

2. Crab Reach

A female athlete mid-Crab Reach in a studio with a minimal background. Her left hand presses into the ground while her right arm extends overhead in a dynamic spinal twist. Muscles in the thoracic spine, hips, and obliques are slightly highlighted.

Targets: Thoracic spine, hips, obliques
Biomechanics Insight: Excellent for spinal extension and anterior chain mobility.

3. Scorpion Reach

A fit male athlete performing a Scorpion Reach on a textured rubber gym floor. He is in a prone, plank-like position with one leg arcing behind and over the body in a dynamic twist, foot reaching toward the opposite hand. Muscles in the hips, lower back, and chest are subtly highlighted. Include arrows showing the closed-chain rotation and posterior chain engagement. The environment is minimal with natural lighting and a soft shadow. Style: realistic, educational fitness illustration with anatomical and biomechanical accuracy.

Targets: Hips, lower back, chest
Biomechanics Insight: Combines closed-chain rotation with posterior chain activation.

4. Loaded Beast to Wave Unload

A sequence image showing three frames of the transition from Loaded Beast to Wave Unload performed by a male athlete outdoors on grass at sunset. Frame 1: Loaded Beast (hips back). Frame 2: Hips shift forward. Frame 3: Arms fully extended into Unload. Include soft motion blur to suggest fluid movement. Style: cinematic realism with a natural palette.

Targets: Spine, hamstrings, shoulders
Biomechanics Insight: Facilitates spinal decompression while promoting dynamic flow.

Primal Movement Benchmark Progression Table

Skill Level	Mobility Benchmark	Coordination Benchmark	Recommended Movements
Beginner	Hold Beast 30s	Crawl forward/backward 5m	Beast, Crab Hold
Intermediate	Transition smoothly to Crab Reach	Link 3 movements without pause	Ape to Beast to Crab
Advanced	Execute 60s flow with no rest	Perform complex flows under fatigue	Full-body Animal Flow routines

Best Amazon Gear for Animal Flow & Primal Movement

These tools help support your flow practice safely and comfortably:

Product	Use Case	Amazon Pick
🧘‍♂️ Non-Slip Mat	Joint-friendly surface for flows	Manduka Pro Yoga Mat
📖 Instructional Guide	Deep dive into moves & sequences	The Practice Of Natural Movement: Reclaim Power, Health, and Freedom
📖 Instructional Guide	Train like an animal, move like a human	Animal Moves: How to Move Like an Animal to Get You Leaner, Fitter, Stronger and Healthier for Life
💪 Wrist Support Sleeves	For those with limited wrist mobility	Bear KompleX Compression Sleeves

Expert Quotes on Primal Movement

“Animal Flow is the antidote to our modern, chair-bound lives. It teaches you how to move like a human again.”— Mike Fitch, Creator of Animal Flow

“Quadrupedal patterns like the Beast Crawl neurologically ‘reawaken’ cross-body communication we relied on as children to learn to walk.”— Dr. Andreo Spina, Functional Range Conditioning

🗓️ 3-Week Animal Flow Training Plan

Week	Focus	Sessions/Week	Session Plan (30–40 min)	Goal
Week 1	Foundational Strength & Mobility	3 sessions	- Warm-up: Wrist rolls, spinal waves (5 min) - Beast Hold: 3 x 30s - Crab Hold + Crab Reach: 3 x 5 reps/side - Ape Step: 3 x 5 reps/side - Cooldown: Child’s pose + deep squat hold (5 min)	Develop body awareness and joint integrity
Week 2	Flow Transitions & Coordination	3–4 sessions	- Warm-up: Dynamic quadrupedal movement (5 min) - Beast Crawl: 3 x 5m - Crab Reach to Ape: 3 rounds of linked flow - Loaded Beast to Wave Unload: 3 x 5 reps - Cooldown: 90/90 hip stretch + thoracic twist (5 min)	Improve fluidity and movement transitions
Week 3	Full Flow & Endurance	4–5 sessions	- Warm-up: Animal Flow joint prep (5 min) - Flow Circuit (Repeat 3x): → Loaded Beast → Ape → Scorpion Reach → Crab Reach → Beast Crawl (10–12 min total) - Conditioning Round: 2 x 60s Beast Crawl under fatigue - Cooldown: Deep lunge + spinal decompression (5–7 min)	Build flow endurance, strength, and confidence

💡 Tips for Success:

Perform each rep with control and intent—quality > speed.
Focus on nasal breathing to maintain calm and coordination.
Rest 30–60 seconds between sets or movements if needed.
Optional: Record your flow in Week 3 to track mobility gains.

Biomechanical Benefits of Ground-Based Movement

Benefit	Mechanism	Why It Matters
Improved Shoulder Mobility	Scapular retraction + rotation from Beast/Crab	Reduces impingement risk
Enhanced Core Stability	Anti-rotation & contralateral loading	Functional trunk control
Better Hip Function	Dynamic flexion and extension	Helps with squats, lunges, and running
Boosted Coordination	Cross-body neuro-motor pathways	Improves athletic agility
Increased Joint Integrity	Closed-chain kinetic activation	Safer than many open-chain gym moves

Final Thoughts: Who Should Try Animal Flow?

Whether you’re a teen athlete, aging adult, or seasoned lifter, Animal Flow adapts to your level. It’s the perfect blend of mobility, strength, and coordination for anyone looking to move better, feel younger, and perform stronger.

✅ No gym required

✅ Joint-friendly and scalable

✅ Biomechanically aligned with natural human movement