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One other point to add... WATCH THE OFFICIAL TUTORIALS!!!!!!!!
Use the rigs when moving the pelvis, legs and torso. You can also try moving the arms but it may not look as good as using the non rig, remember you can go back and forth between rigs as well.
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Use the IK rig on the pelvis and any extremities that are interacting with stationary objects (the ground or a wall). Use FK for natural movement, such as an arm swinging during a walk cycle, and IK when you need fine grain control of position, such as reaching out to touch someone or something.
Little know fact that you can key frame IK/FK constraints and use both in the same scene. Find the relevant sliders for the body part in question (enable hidden controls) and go to town.
Avoid adding and removing your rig. You will lose all existing key frames and make your life so much more difficult. Adjust the rig as mentioned above, instead.
So you are basically saying that I can have both rigs at the same time? Sorry I'm a little confused
That's also a good approach. The reason why I suggest moving the pelvis though is that it shows the positon of the body, where they are turned, what kind of movement they are doing, etc. But that is also good especially if you lock the arms to the pelvis first, therefore you can change the pelvis location w/out having to move the arms over and over again.
I think i know what you mean, its almost like the body pulls into itself? I haven't used SFM in a year or so but I came to the same issue. I can't remember how i stopped it doing it but will attempt to replicate when i get home if no one answers first...