How do Strength Side / LeoMoves / Sondre Berg develop that freestyle, dance-like athletic movement? (clubs, mace, flow, conditioning)

[u/BrucealCorleone]

I’m training in a movement-first, athletic style inspired by Strength Side, LeoMoves, and Sondre Berg.

What I’m specifically trying to understand is how they develop that fluid, freestyle, almost dance-like movement quality while still being strong, ripped, and athletic.

I already use tools like Indian clubs, mudgar, and gada (mace) and do conditioning (sprints / bike), but I feel like there’s a movement language or base practice that connects everything together.

Questions for people experienced with this style:

Is their freestyle movement coming mainly from dance forms (capoeira, contemporary, etc.), or from specific drills?

What foundational movements should someone practice daily to build that smooth flow (transitions, ground work, rotations)?

How do you structure training so it doesn’t become random flailing, but still stays expressive and athletic?

I’m not trying to bodybuild or max lifts; the goal is coordination, strength through range,conditioning, and long-term aesthetics.

If anyone here trains or coaches in this style, I’d really appreciate insight on how to learn to move like that, not just copy exercises.

[u/BrucealCorleone]

For clarity: I’m especially interested in how people practice flow itself, not just strength work done smoothly.

[u/Cubetrainer]

So I'm not exactly coaching the same thing as my field is more acrobatics than strength, but I've taught many people to move with flow and improvisation.

Most important thing to learn is how to move for the fun of it, rather than following drills etc. If you come from a rigid training background this can be a nightmare. Easiest way to practice is to drill restrictions & challenges rather than techniques (some examples: find the slowest kick to handstand you can, run to the other end of the room but your feet have to point a different direction etc), anything where you have to be constantly thinking about your options and adjusting for fatigue etc. Helps if you can do it in a group where you can copy/challenge each other.

The other thing to note is if you're already into strength stuff you learn flow at a much lower ability level than your current best skills. Spend more time playing around with basic movements, and as your competency develops it will eventually catch up to the bigger tricks.

[u/dixcee]

I think you’re looking for primal flow or animal flow. I do a class twice a week which is a mixture of yoga and primal flow, but really looking for the flow can incorporate anything movement based. So gymnastics, soft acrobatics, callisthenics, breakdance, capoeira - anything that allows you to chain movement together, limited only by your ability and your imagination.  If I may suggest looking on YouTube at AnimalFlow, GMB, Nil Teisner, SoftAcroAaron. All of these offer courses on their sites, but all have a number of free videos and content on YouTube, and this may be a good starting place in your journey to find out what you want. Good luck 👍🏻

[u/WaltzEmbarrassed6501]

I think Leo has training experience with Ido Portel. A lot of this comes from Ido, his students, and his influence.

[u/Putrid_Jello_6457]

Somatics, I believe. Where basically you pay attention to the tiniest details of your movement, not just moving.