The Practice of Natural Movement: Reclaim Power, Health, and Freedom by Erwan Le Corre

Author:Erwan Le Corre
Language: eng
Format: azw3
Publisher: Victory Belt Publishing
Published: 2019-01-14T23:00:00+00:00

1 Start in a Prone Lying position with one arm fully bent to the back just below shoulder level; your hand is flat and externally rotated so your fingers are pointing to the side or the back. Your other arm is reaching to the front with a slight bend in your elbow; your hand is aligned with your shoulder.

2 Push off your back hand and press down your front hand to elevate your chest slightly off the ground, then keep pushing your back arm to elevate your chest and front arm more.

3 Finish pressing off and extending both arms to fully elevate your trunk. From there you can reposition your torso and arms in their original positions, or you can switch to the same arm position using the opposite arms.

Rotational Knee-Forearm Crawl

This movement is a contralateral prone crawling technique used to move underneath obstacles that are sufficiently wide but not tall. Uses include moving into and through confined areas to stalk animals or to move to safety while avoiding being seen or reducing your visibility. This movement is also convenient for crawling uphill while staying low. The same rotational hip pattern, which is the driving motion for the movement, can be used with a knee-hand, foot-forearm, or foot-hand base of support.

Even though this crawl makes you look like you are lying, you are moving with your upper legs, hips, and trunk off the ground most of the time. Because this pattern is best known as the “army crawl,” it is seen as a grueling, brutal movement based on raw conditioning. The perception is that you mainly pull yourself forward using your arms. In fact, it is a very efficient technique that mostly uses the powerful and lasting motion generated by hip rotation that pushes off the knees. Depending on the terrain and the friction you get, it is indeed sometimes necessary to pull hard from your forearms when your knees are sliding back. Otherwise, you should let your hips and core do most of the work. You should be using just the amount of tension you need in your arms to move them forward while keeping your trunk off the ground. You can do the exact same pattern in a rotational foot-forearm fashion; however, if the terrain is slippery, it won’t work as well as being supported by your knees. You also can do this movement in a rotational foot-hand crawl, although a regular Foot-Hand Crawl without hip rotation is more efficient in most cases.

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