Top 5 Animal Bodyweight Exercises: #5 The Kong

May 15, 2009 – 5:35 am

Animal movements tap into the primal strengths within us, reintegrating your physical motion with mental toughness and emotional control. They provide you not only with strength, power, endurance and speed, but also the much more elusive and critical agility, coordination (”essential synergy”), neuromuscular efficiency, kinesthetic sensitivity, and bodyflow (as it’s called in dance and gymnastics).

Years of robotic motion from artificial exercises crafted in the corset gagged Victorian era left us with the sad grace of broken wings and hobbled limbs. As a result, when we do attempt to synergize our movements (called sequential summation of forces in biomechanics) we’ve hemorrhage our power, leaking efficiency…

In the recent countries where I’ve been teaching, I’ve been receiving more and more requests to share my approach to animal movements, which I uncovered in yoga’s evil, older brother - vyayam, in Russia’s millennia-old acrobatic health system - zdorovye, in Persia’s “house of power” - zurkhaneh, as well as in the traditions of ancient tibet.

In 2003, I first published about the animal movements I’d learned around the world, as well as those I created over my years as the USA national martial arts (Sambo) team coach, in my DVD series Body-Flow Biomechanical Exercise and Kinetic Chains and my book Body-Flow Freedom from Fear-Reactivity.

Besides the Kong exercise in this video, my routine called the “Kong Flow” demonstrates the unique efficacy of the Circular Strength Training System… in its intelligent design. One of the primary elastic loading points of the Kong is the pelvis in forward pitch. Therefore, CST internally compensates for this by complementing the hip recruitment of the Kong with its functional opposite: using the full hip extension of the forward and reverse Worm. By performing kinetic chains comprising its own internal functional opposite, you guarantee balancing any potential over-compensations, allowing you to keep a higher percentage of the results.

Now, I’d like to share with you my “Top 5″ exercises, as well as innovative flows or kinetic chains, so that you can experience them on your own. Here’s #5, one of my favorites, used for many years to torment my children with simian attacks up and down the beach: the Kong. Ooo! Ooo! Aaa! Aaa!

  1. 7 Responses to “Top 5 Animal Bodyweight Exercises: #5 The Kong”

  2. That’s a fun flow, and a very thorough tutorial - thanks Scott!

    I love the basic quadrupedal movements as part of an exercise program.

    By John Sifferman - Real World Strength Training on May 15, 2009

  3. Very cool, I can’t wait to try it.

    By Dean on May 15, 2009

  4. Wonderful! Your entire approach and teaching method resonates within me..

    Thank you..


    Fernando Bernall

    By Fernando Bernall on May 15, 2009

  5. the music is perfect!

    By Maritn Kelley on May 15, 2009

  6. I use this for warm ups with other animal exercises, frog hops, kong, alligator puch ups, inch worms, etc
    My class has a great time!!

    By Kevin Lewis on May 18, 2009

  7. I love it! Talk about making fitness FUN!!! The music at the beginning of the clip is fun too… what is it?

    By Wil on May 19, 2009

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  2. May 19, 2009: Scott Sonnon, The Flow Coach » Blog Archive » Top 5 Animal Bodyweight Exercises: #4 The Ape Step

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