Bodyweight Exercise For THAT Muscle — Leg Thread Exercise From CST Body-Flow post image

Bodyweight Exercise For THAT Muscle — Leg Thread Exercise From CST Body-Flow

What muscle does that exercise work? I can’t count the number of times I’ve been asked that question. Given the rather “out-of-the-box” nature of our programs and bodyweight exercises, they draw attention. But people don’t quite know what to make of them.

So of course they fall back on their most familiar frame of reference—the bodybuilding paradigm. So, they ask “what muscle does that work?” If I’m in a flippant mood, I’ve been known to answer “all of them.”

But usually I’ll take a bit more time to explain the method behind the madness. I explain that although we’re building a fine physique with our bodyweight exercise, we’re doing it by concentrating on movement, not muscle. So by taking the body through its paces using bodyweight exercises that are based in efficient movement, we’re not only changing our physiques to look better, we’re making them more functional and injury-proof.

We’re also laying the foundation for increasingly rapid learning of OTHER skills. Because we focus on correct movement through varied degrees of freedom, we actually rewire the nervous system, the muscles and the facia to move well. And those new movement patterns can be called on when we need them.

So whether you’re trying to learn a new sport or just keep yourself upright when you slip on the ice, training for movement, not muscle, is your best option. And bodyweight exercise is one of the most efficient ways of getting there.

Here’s a great bodyweight exercise from Scott Sonnon’s original Body-Flow program. I taught this to one of my buddies a couple years ago, and to this day it’s his favorite! He told me recently that he does it every night as part of his evening routine just for the way it resets his system and connects him with his movement.

It’s called the Leg Thread. Give it a try and let us know in the comments how it goes. It may be tricky at first. Make sure you think from the core outwards rather than the limbs in. It’ll make all the difference in the world.

Here’s to a new you, one bodyweight exercise at a time…

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{ 23 comments… add one }

  • Henri Henell February 21, 2010, 11:47 pm

    Thanks Adam, I really like and love this movement – it reminds me early 80’s and breakdance ;-). but I remember it was in one program which I gone through last autumn (BBFFL – shoulder bridge roll through level 3), and I learn it to my floorball players – everyone like it. I’m really fan of bodyweight exercises!

  • Loni February 22, 2010, 12:15 am

    This is a really cool movement. I agree with Henri, it reminds me of break dancing too. This will be of great benefit to enhancing my coordination, funtional strength/movement and a new challenge to my concentration . Thanks alot. *g*

  • Walter February 22, 2010, 12:44 am

    Love it, will try ASAP!

  • Walter February 22, 2010, 12:47 am

    Love it will Try ASAP!

  • peter February 22, 2010, 1:08 am

    Superb excercise – especially with some flow,with some rhythm. Thanks

  • Dean Brown February 22, 2010, 3:16 am

    Look like a great excercise for grapplers will give it a go asap cheers

  • Fuad February 22, 2010, 5:20 am

    Agree with Henri and Loni – reminds break dance a lot:). But I should mention, that break dancing helped me a lot, when I was going through the boot camp of Russian Special Forces training. One more thing, some moves we have done when we were younger, but completely forgot about those moves or never thought, that those moves could be a great workout. Thank you Adam and Ryan for bringing these moves back and explain them to us step by step. Currently I am studying Systema, I found some similarities between all these exercises (I mean – Systema, Scott’s training and Adam’s and Ryan’s training). I think that exactly what we should expect, they all for the special force units. I don’t think that these systems copying each other, I’d say – every practitioner can learn something new from the each system and come up with the best work out for his/her own body.
    Thanks Adam and Ryan for shearing great exercise. Definitely will be added to my daily workout.

  • skye February 22, 2010, 5:53 am

    what an amazing looking movement..will try in a bit to see how it flows.
    thank you Adam!

  • Cheryl Malone February 22, 2010, 6:36 am

    Cool move; I will be practicing this.

  • The Mind Relaxer February 22, 2010, 6:45 am

    Awesome, looks very easy.. hope to try it right away. Thanks
    .-= The Mind Relaxer´s last blog -> HOMEDICS Therapist Select Shiatsu Portable Massaging Cushion – Gets Rid Of Muscle Stress And Other Pain Perfectly =-.

  • Jacqueline February 22, 2010, 7:48 am

    Adam, love this. Been doing your program as well and loving it.
    Thanks for reducing bordem,
    .-= Jacqueline´s last blog -> Olympic Fever =-.

  • Chris February 22, 2010, 8:05 am

    Great excercise, helps your mind too.

  • Tas February 22, 2010, 8:38 am

    This work is so functional. Thanks for the tidbit

  • Roland Beauregard February 22, 2010, 9:51 am

    Your explanation and demonstration of this exercise is great. I have been planning to teach this move to my Jujutsu class and presenting it like this will be a real help. Thanks for the instruction.
    .-= Roland Beauregard´s last blog -> Friday Funnies – Kung Fu Cow =-.

  • Charles Goggins February 22, 2010, 10:31 am

    I agree, it reminds me of breakdancin’. Shoot I might even try adding this into a dance routine and all. Awesome lookin’ move. Are there anymore like this?

  • James Boelter February 22, 2010, 1:17 pm

    Very nice demonstration and teaching segment, Adam. It helps immensely to have another instructor show movements like this – the different camera angles and emphasis help speed the learning curve.
    .-= James Boelter´s last blog -> We Interrupt This Blog To Bring You The Following Interruption =-.

  • Michael February 22, 2010, 5:47 pm

    Great movement and thanks for sharing this.

  • Kelly February 22, 2010, 7:37 pm

    This is actually a lot harder than it looks, but once you get the hang of it, it is great. I don’t think I would of been able to do it without the video, thanks for sharing it!
    .-= Kelly´s last blog -> Lose Weight And Build Muscle-Just Take This Pill! =-.

  • anders February 23, 2010, 3:36 am

    How long, or how many reps should one do this?

  • Hassan A. Salaam February 23, 2010, 10:39 pm

    I like what you’re doing and it is very impressive. We do body weight exercises and you will see results in 30 days. It is a global phenomenon, and has a great potential for continual growth.
    Check it out and let me know what you think???

    • admin February 24, 2010, 4:55 am

      I LOVE Barmasters. I’ve been watching your stuff for ages and it’s very inspiring. Thanks for dropping by!

  • Kitti February 24, 2010, 4:25 pm

    Unbeleivable…tried it love it. I’ll be trying this out with my class. They are always ready for something new and challenging. Thanks for putting this on You Tube and your site.

  • Priyam March 10, 2010, 9:48 pm

    Hi! I own BER and BBFL and have a question. But I see the forum is now locked. what is the best way to ask some help? Thanks!


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