Side kick-through
The side kick-through is an incredibly dynamic movement that engages the whole body and works a range of motions. Starting from a bear crawl position, the goal is to keep your bottom off the ground throughout the entire rep. This makes it distinct from a sit-through, where your hips will touch the ground.
Side kick-throughs have a range of uses, from bodyweight circuits to animal-style flows, dynamic warm-ups, and more. They are an effective way to work on mobility and to improve strength and stability. It can also be used as an individual exercise, either as part of a larger workout or to warm up before a more intense routine.
The side kick-through is a great way to get your blood flowing and your muscles activated, while also working on your balance and coordination. It is a simple yet versatile exercise that can be used in a variety of different contexts. Whether you are looking to strengthen your core, improve your mobility, or just get a good sweat going, the side kick-through is a great choice.
Type:
Strength
Muscles Used:
Abdominals
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The side kick-through is a dynamic movement that engages the entire body and works a range of motions.
- It provides a great way to get your blood flowing and your muscles activated, while also working on your balance and coordination.
- The side kick-through increases thoracic mobility and core bracing, as well as core strength and full-body coordination and balance.
- It is a great choice for strengthening your core, improving mobility and getting a good sweat going.
- The side kick-through is a versatile exercise that can be used in a variety of contexts, from bodyweight circuits to animal-style flows and dynamic warm-ups.
- It also provides a greater challenge to the obliques than the sit-through.
Step by Step Instructions For Side kick-through
- Start in a bear crawl position with your hands on the ground and your feet hip-distance apart. Make sure your shoulders are stacked over your wrists, your knees are bent to 90 degrees, your back is flat, and your abs are engaged.
- Lift one hand off the ground and bring your opposite foot off the floor.
- Rotate your hips as you bring your leg through, kicking it out to the opposite side. Keep your bottom off the ground throughout the entire rep.
- Rotate your hips back and kick your opposite foot through while switching hand placement on the ground.
- Repeat the movement for the recommended number of repetitions.
Warm Up Tips
- Start in a bear crawl position with your hands on the ground and your feet hip-distance apart.
- Bend your knees to 90 degrees and engage your abs to keep your back flat.
- Lift one hand off the ground and bring your opposite foot off the floor.
- Rotate your hips as you kick your leg out to the opposite side.
- Keep your bottom off the ground throughout the entire rep.
- Rotate your hips back and kick your opposite foot through while switching hand placement on the ground.
- Repeat for the recommended number of repetitions.
Side kick-through Safety Tips
- Ensure proper form: Bend down with your hands on the ground, feet hip-distance apart, shoulders stacked over wrists, knees bent to 90 degrees, back flat, and abs engaged.
- Engage your core: Keep your abs engaged throughout the exercise to maintain stability and protect your lower back.
- Control your movements: Move slowly and with control to prevent any jerking or sudden movements that could lead to injury.
- Start with small kicks: Begin with small kicks to get comfortable with the movement and gradually increase the range of motion as you become more proficient.
- Keep your bottom off the ground: Throughout the entire exercise, aim to keep your bottom off the ground to fully engage your core and maintain proper form.
- Switch hand placement: When kicking your opposite foot through, switch your hand placement on the ground to maintain balance and stability.
- Listen to your body: If you experience any pain or discomfort, modify the exercise or stop altogether. Listen to your body and prioritize safety.
- Start with a warm-up: Before performing side kick-throughs, warm up your body with some light cardio and dynamic stretches to prepare your muscles and joints.
- Progress gradually: As you become more comfortable with the exercise, gradually increase the number of repetitions and intensity to continue challenging your body.
- Consult a professional: If you are new to side kick
Incorporating Into Other Workouts
One way to incorporate the side kick-through exercise into workouts is by including it in bodyweight circuits. You can create a circuit that includes a variety of exercises targeting different muscle groups, and include the side kick-through as one of the movements. For example, you can perform a set of push-ups, followed by a set of squats, and then transition into a set of side kick-throughs. This will help increase thoracic mobility, core bracing, and core strength, while also improving full-body coordination and balance.
Another way to incorporate the side kick-through exercise is by using it in animal-style flows. Animal-style flows involve mimicking the movements of different animals, and the side kick-through can be a great addition to these flows. For example, you can start in a bear crawl position, perform a side kick-through, and then transition into another animal-style movement such as a crab walk or a frog jump. This will not only work on mobility and strength, but also add an element of fun and creativity to your workouts.
The side kick-through can also be used as a dynamic warm-up exercise before a more intense routine. By performing a few sets of side kick-throughs, you can activate your muscles, increase blood flow, and prepare your body for the upcoming workout. This can help prevent injuries and improve overall performance during the main workout.
Overall, the side kick-through is a versatile exercise that can be incorporated into various types of workouts. Whether you choose to include it in body