How To Perform The Static Beast To Loaded Beast

This is a great variation from Animal Flow's "Beast Load & Unload" exercise - it challenges the strength of the arms, back, shoulders, and hips, as well as improving ribcage mobility.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): legs, arms, core, shoulders, hips

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, push away from floor to sit into hips, pull to return to starting position

Before starting:

Be sure to breathe well and move slowly through this exercise.

1. Start on all fours, pushing your ribcage to the ceiling and spreading fingertips apart.

2. Engage the core and lift the knees slightly off the floor for “Static Beast”.

3. "Load the beast" by pushing your body back onto your heels, straightening your arms.

4. Hold and breathe, then "pull" yourself back to the start to "unload" the beast, keeping your knees hovered over the floor.

Perform this exercise with control, not momentum.