Sit Through Exercise: Benefits, How-To, and Variations

How to Do a Sit Through Exercise?

The sit through is a dynamic, full-body exercise derived from animal flow and martial arts, enhancing core stability, rotational power, and shoulder mobility by transitioning from a quadrupedal position to an open hip extension.

What is the Sit Through Exercise?

The sit through, sometimes referred to as a "kick through" or "under switch," is a highly dynamic and functional movement that integrates elements of strength, stability, mobility, and coordination. Originating from movement disciplines like animal flow, capoeira, and various martial arts, it involves transitioning from a quadrupedal beast-like stance into a rotational "sitting" position where one leg sweeps through the space previously occupied by the torso, while the opposing arm lifts off the ground. This exercise challenges the body to control movement across multiple planes, making it an excellent addition to a well-rounded fitness regimen.

Muscles Worked

The sit through is a compound exercise that engages a wide array of muscles throughout the body.

• Primary Movers:
  • Obliques (Internal and External): Crucial for the rotational component and core stability.
  • Transverse Abdominis & Rectus Abdominis: Provide foundational core stabilization and flexion.
  • Serratus Anterior: Stabilizes the scapula, particularly as the arm lifts off the ground.
  • Deltoids & Triceps: Support body weight and provide stability in the supporting arm.
• Stabilizers & Synergists:
  • Gluteus Maximus & Medius: Assist with hip extension and abduction, and stabilize the pelvis.
  • Quadriceps & Hamstrings: Engage in the dynamic leg sweep and support the lower body.
  • Erector Spinae: Maintain spinal neutrality.
  • Rotator Cuff Muscles: Stabilize the shoulder joint.

Benefits of Incorporating the Sit Through

Integrating the sit through into your training offers a multitude of advantages:

• Enhanced Core Stability and Rotational Power: The dynamic rotation and anti-rotation demands significantly strengthen the entire core musculature, particularly the obliques, which are vital for athletic performance and daily functional movements.
• Improved Shoulder and Hip Mobility: The movement dynamically stretches and mobilizes the hips and shoulders through their full range of motion, reducing stiffness and improving flexibility.
• Full-Body Coordination and Proprioception: It requires seamless coordination between the upper and lower body, improving body awareness and control in space.
• Increased Cardiovascular Demand: As a dynamic, full-body movement, performing multiple repetitions can elevate heart rate, contributing to cardiovascular fitness.
• Functional Strength Development: The sit through mimics real-world movements involving twisting, reaching, and weight shifting, translating into improved performance in sports and daily activities.

Step-by-Step Guide to Performing the Sit Through

Mastering the sit through requires attention to detail and controlled movement.

1. Starting Position (Beast Hold):
   • Begin on all fours, hands directly under your shoulders, fingers spread wide, and knees directly under your hips.
   • Curl your toes under.
   • Lift your knees about 1-2 inches off the ground, maintaining a flat back and engaged core. Your gaze should be slightly forward, not straight down. This is your "beast hold."
2. Initiate the Shift:
   • Shift your weight slightly to one side (e.g., your left hand and right foot).
   • Simultaneously lift your opposite hand (right hand) and opposite foot (left foot) just slightly off the ground. This is the side you will "sit through."
3. The "Sit Through" Movement:
   • As you lift your right hand and left foot, begin to thread your left leg under your body, aiming to extend it fully towards the opposite side (to your right).
   • Simultaneously, rotate your hips and torso, allowing your left hip to open up towards the ceiling. Your chest should also open up, facing the direction of your extended leg.
   • The right arm remains straight, supporting your body weight, and your left foot should land lightly on the ground, heel down, with your leg fully extended. Your right hand will be off the ground, pointing forward.
4. Hold (Optional):
   • Briefly hold the "sit through" position, feeling the stretch in your hip and the engagement in your core.
5. Return to Start:
   • Engage your core and reverse the movement. Retract your extended left leg, bringing it back under your body.
   • As the leg returns, bring your left foot and right hand back to their starting beast hold positions simultaneously, controlling the movement.
6. Alternating Sides:
   • Immediately repeat the movement on the opposite side, shifting your weight to your right hand and left foot, and threading your right leg through to the left.
   • Continue alternating sides for the desired number of repetitions.

Key Cues:

• Maintain Core Engagement: Throughout the entire movement, keep your core tight to protect your spine.
• Fluid Movement: Aim for a smooth, controlled transition rather than jerky motions.
• Breath Control: Breathe in during the beast hold, and exhale as you "sit through" and rotate.

Common Mistakes and How to Correct Them

• Sagging Hips or Arched Back: This indicates a lack of core engagement.
  • Correction: Actively brace your core and glutes in the starting beast hold. Imagine pulling your belly button towards your spine and maintaining a neutral spine throughout the movement.
• Loss of Shoulder Stability: The supporting shoulder might collapse or lose tension.
  • Correction: "Screw" your supporting hand into the ground, engaging your lats and serratus anterior. Keep your elbow soft, not locked out, and actively press away from the floor.
• Rushing the Movement: Performing the sit through too quickly can lead to a loss of control and form.
  • Correction: Slow down. Focus on the quality of each transition. Prioritize control and fluidity over speed, especially when learning.
• Limited Hip Mobility: Difficulty extending the leg fully or opening the hip.
  • Correction: Ensure you have adequately warmed up your hips. Don't force the range of motion; work within your current mobility and gradually increase it over time. Incorporate hip mobility drills into your warm-up.
• Not Engaging Obliques: Relying on momentum rather than active core rotation.
  • Correction: Consciously think about initiating the rotation from your obliques, leading with your hip and rib cage as you sweep the leg through.

Regressions and Progressions

The sit through can be modified to suit various fitness levels.

• Regressions (Easier):
  • Knees Down Sit Through: Start with your knees on the ground in a tabletop position. This reduces the core stability demand of the beast hold.
  • Partial Sit Through: Don't fully extend the leg or open the hip as much. Focus on the initial rotation and leg sweep.
  • Focus on Core Rotation Only: Practice the rotational component from a seated or kneeling position to isolate oblique engagement.
• Progressions (Harder):
  • Increased Speed with Control: Once form is perfected, gradually increase the tempo while maintaining fluidity.
  • Adding a Push-Up/Plyometric Element: Integrate a push-up or a small hop/plyometric movement in between sit throughs.
  • Longer Holds: Hold the extended "sit through" position for 1-2 seconds to increase time under tension.
  • Weighted Sit Through (Advanced): For experienced individuals, light ankle weights can increase resistance, but this should be approached with extreme caution to maintain joint health.

Who Should Incorporate the Sit Through?

The sit through is a versatile exercise beneficial for a wide range of individuals:

• Athletes: Particularly those in combat sports (MMA, wrestling), team sports (soccer, basketball), gymnastics, and dance, who require robust rotational power, agility, and dynamic mobility.
• Fitness Enthusiasts: Looking to add a challenging, functional, and engaging movement to their routine beyond traditional core exercises.
• Individuals Seeking Improved Mobility and Coordination: Anyone aiming to enhance their overall body control and range of motion.
• Personal Trainers and Kinesiology Students: As a valuable exercise for demonstrating complex movement patterns and assessing client capabilities.

Important Considerations and Safety

While highly beneficial, consider the following before incorporating the sit through:

• Warm-up Adequately: Always perform a thorough dynamic warm-up that includes hip and shoulder mobility drills before attempting sit throughs.
• Listen to Your Body: If you experience any sharp pain in your shoulders, hips, or lower back, stop the exercise immediately.
• Prioritize Form Over Reps: Correct technique is paramount to prevent injury and maximize benefits.
• Consult a Professional: If you have pre-existing shoulder, wrist, hip, or back conditions, or are unsure about your form, consult with a qualified fitness professional or physical therapist.

Integrating the Sit Through into Your Routine

The sit through is incredibly versatile and can be seamlessly integrated into various parts of your workout:

• Dynamic Warm-up: Use 2-3 sets of 5-8 repetitions per side to prepare your body for more intense movements.
• Core Workout Segment: Include it as a primary exercise in your core routine, performing 3-4 sets of 8-12 repetitions per side.
• Full-Body Circuit: Incorporate it into a circuit training session for a metabolic and strength challenge.
• Movement Flow: Combine it with other animal flow movements like bear crawls or crab walks for a comprehensive movement practice.

By understanding the mechanics, benefits, and proper execution of the sit through, you can effectively leverage this dynamic exercise to build a more resilient, mobile, and powerful body.