04/01/2022
Phase SiX: Side Kick Through Tutorial
Check out this collaboration post featuring our good friend , this time covering the Side Kick Through
This exercise is one of our all time favourite movements and although it has quickly gained popularity over the past few years through social media and mainstream fitness magazines (which has led to a lot of misinformation), the origins of the side kick through can be traced back to warm ups of many forms of Martial Arts and is frequently used as movement prep for Jiu Jitsu!
Engaging the core and maintaining proper stability through the exercise are only a few of the important steps to keep in mind during this movement, which will really test your bodyweight strength, coordination and balance.
⚡️Let's see how to perform the movement correctly⚡️
Start the exercise assuming a quadrupede position, aligning the shoulders over your hands and keeping the joints stacked.
Hands should be directly underneath your shoulders, and your knees should be directly underneath your hips. (Knees slightly off the ground)
Initiate the movement by simultaneously lifting the opposing arm and leg: if you lift your right hand, you should lift your left leg and vice versa.
With control, bring the leg under the body and extend it fully to the front keeping the foot flexed and horizontal with the ground. As you rotate on the hand that stays on the ground, the opposite arm to the extended leg drives back inline with the shoulder, pulling in the opposite direction with a closed fist. (Like you’re elbowing someone behind you)
⚠️You should rotate your body to the side of the hand you take off the floor: so if you take off the right hand (and left leg) rotate to the right side.
Make sure that the hip is no further than your stabilizing hand. Your body should resemble an 'L' shape. Shoulders should be down and back, away from your ears, keeping a proud chest and staying long through the spine.
Retract the extended leg to the quadrupede position and repeat the movement on the opposite side.
Let us know in the comments what movement you’d like us to cover next with
