Do This Instead of Foam Rolling!

Movement training will unlock new levels of your fitness.

Movement seems like a forgotten art. When it comes to training our bodies, we’re often focused on sets and reps or body fat percentage. Sitting most of the day has also made us forget what it’s like to be a good mover. Ever since we were babies we’ve been moving. Over the last couple of years I’ve gained interest in movement training through seeing famous people like Ido Portal and Conor McGregor utilizing it. I’ve even heard about movement training from fitness coaches like Tim Anderson and Steve Maxwell.

Movement goes beyond mobility drills. Mobility drills are usually done to prepare for a specific workout. Movement training is done so you can move well all the time. I still do mobility drills but doing movement training reduces the need for mobility drills.

Movement might be the most important aspect of fitness. As a student of strength, I hold strength training in high regard. Strength is a critical part of any fitness program but if you can’t move, that strength will be limited. Imagine trying to squat with tight hips and tight ankles. Imagine trying to overhead press with a stiff upper back. Movement quality is what will help you reach your full strength potential. Even if you’re training for looks, being a good mover will help you in that area as well. People who move well typically have good posture. Good posture is very attractive.

This pandemic has allowed me the extra time to focus on areas of fitness I normally ignored, specifically mobility/movement. Being able to move even goes beyond fitness. When you move well in your daily life, you feel good. I’ll share some of the movements that have helped me the most.


Cross- Crawls: Cross Crawl movements are a key part of my current training routine. The main benefits I’ve seen from them are improved coordination, core strength, and nervous system efficiency. Below is a short list of the different cross=crawl movements you can add to your workout routine and life overall.

  1. Cross Crawl Superman: In this move, you’ll start off lying on your stomach. You’ll raise your hands over the shoulder so that your thumb is pointing to the roof. Your toes will be pointed to the the floor.
  2. Leopard Crawl
  3. Bird Dog
  4. Deadbug
  5. Baby Crawl: The name of this move is appropriate because you start off on your hands and knees like a baby. You’ll also tilt your hand up and place your tongue on the roof of your mouth. As you start crawling forward, you’ll move one arm forward while moving the opposite leg simultaneously. You’re basically crawling on your hands and knees. Choose a soft surface so the movement is knee friendly.

Rolls: Doing any type of roll will help you with your ability to move. There are many variations of rolls like forward rolls, lateral rolls, frog rolls. If you can move well on the ground, you can move well while standing.

Balance Work: Being able to stay balanced is a key part of moving well. There’s a simple exercise that I learned from Dr. Tommy John. You’ll stand up on one leg and lift the other leg forward. Keep the non balancing leg straight while it’s raised in the air. Hold this for 5 minutes and switch legs.

Yoga: Doing yoga will greatly help your ability to move. A full yoga practice will integrate some cross-crawl movement and balance work. Yoga also loosens up your muscles which makes it easier to move. If you’re looking for more info on yoga, check out this post I wrote last year.

Resource for different crawling and rolling exercises:

Demo of cross-crawl Superman :

Photo Courtesy of :

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