Tag Archives: movement culture

Some simple tests to try

Movement.
 
It’s kind of really popular now.
 
Like really popular.
 
However before you can move on to all the fancy stuff, form a lifters perspective, can you do the basics?
 
Squat-Hinge-Push-Pull-Brace
 
Most think they can
 
The truth is many can’t
 
Here is a simple yet effective movement screen I use with clients to assess their ability and see what we need to work on.
 
My basic movement screen is as follows:
 
– Standing on 1 Leg (eyes open, then closed)
– Goblet Squat
– BW Hinge (double leg & single leg)
– Press Up
– Bat Wing
– Floor or Wall Angle
– Plank
 
What do the above actually assess or do?
 
Let’s take a look.
 
Standing on 1 Leg (eyes open, then closed): Aim for 30 seconds without any movement with your eyes closed.
 
Balance/proprioception/posture 
 
Goblet Squat: Aim for a full ROM with no upper thoracic collapse.
 
The ability to stay braced and maintain upper thoracic extension/stability while achieving a full flexion of the hip/knee, it also highlights ankle/foot stability/mobility issues (weigh shifting, heels lifting etc)
 
– BW Hinge ( start with double leg & then single leg): Aim for a full hip hinge while maintaining solid posture, no rounding or loss of balance.
 
Full hip hinge while maintaining core bracing, natural posture, proprioception and stability.
 
– Press Up: Aim for full press-up with no break in form (elbows tight to sides, bum pinched.
 
Bracing, posture, while moving through time and space in a pressing fashion, full ROM through elbow flexion and also control of upper back (scapula) retraction/activation.
 
– Bat Wing: Aim for full retraction of shoulder blades and upper back contraction – do this against a wall.
 
Upper back control, scapula retraction and full ROM, plus bracing and good posture throughout the movement.
 
– Floor or Wall Angle: Aim to get your arms fully extended overhead with no change in your posture (excessive back arching).
 
Upper thoracic ROM, shoulder ROM, stiffness in lats/lack of core bracing.
 
– Plank: Aim to hold a solid position from head to toe,no sagging.
 
Core Bracing and posture consistency.
 
The above tests are an overall assessment to see if the person doing them can control their body correctly and move through time & space without any issue.
 
A lot of people struggle with these basic movements and worst of all ignore them, opting to go for more advanced movements that they’re just not ready for.
 
Basically building on disfunction.
 
Think of it like building a house, you wouldn’t do it if the foundations were crap of the area was known for subsidence, that’s just a recipe for disaster.
 
Now from an enjoyment stand point the train that these styles of assessment will require the client to do can seem very boring and basic, especially when we live in a world that demands MORE MORE MORE.
 
A lot of people fall in to the trap of wanting the fancy fun things to do and while there is nothing wrong with this it can cause a lot of issues later down the line.
 
For example:
 
Plyometrics (jump training).
 
Is it fun?
 
Hell yes.
 
Is it safe?
 
Yes, IF you have correct movement patterns and the strength/stability to perform the movements correctly, if you can’t hen it will lead to injury, especially in the knee, trust me I’ve seen it.
 
Did you know according to the research done by Prof Yuri Verkhoshansky, to do basic low level jump training you should be able to squat your bodyweight for solid reps – that’s bodyweight on a bar by the way.
 
For Depth Jumps and other more advanced techniques the recommendations are up to 2xBW on the bar, not many can do that.
 
^^ You will find this info in the book Super Training & also The Science & Practice of Strength Training if memory serves me correctly.
 
Keeping this in mind.
 
How many people do you know who do training that is far lack of a better term, way beyond their pay grade, a fair few I’d imagine. 
 
I know a few and I have even done it myself in the past, injury was my reward because like all competitive people I did too much of what I wasn’t ready for.
 
Building a solid and wide foundation will allow you to hit a higher peak.
 
Yes it may be a tad dull at the start, it can also be hard to hear, however it’s sometimes necessary.
 
Take a look at your own movements and patterns, are they solid or could they do with some improvement?
 
Truing hard and stay safe
 
Enjoy,
Ross
Advertisements

Leave a comment

Filed under Fitness, Nutrition & Health

4 Movements you should be able to do.

Well you don’t have to be able to do these, however life will be much easier if you can.
 
1 – A full ROM overhead squat
2 – A full hinge
3 – A get up without the use of your hands
4 – A full ROM pull up
5 – A handstand – advanced
 
Why those 4?
 
In terms of general health you’ll find it’s these qualities people lose over time and as such their quality of life depreciates, however if you keep a good amount of strength in these movements you’ll find you age proof yourself throughout the years.
 
Let’s look at them all individually.
 
1 – A full ROM overhead squat.
 
Now this doesn’t have to be with maximal loads, it’s just a movement that will show your bodies potential limitations in ankles, hips & shoulders which are common because of daily life.
 
This skill can be linked to getting out of a chair or up from sitting on the floor. 
If you’re really strong you can do this on one leg too.
 
2 – A full hip hinge
 
This is in reference to a full hip flexion with minimal knee bend while not losing upper thoracic position, it will basically allow you to lift things correctly and minimise injury while firing up your hamstrings, glutes, erectors and musculature of the posterior chain.
 
It will also cross over in to picking something up and carrying it for a distance or time, a skill we NEED in everyday life.
 
3 – A get up without the use of your hands
 
If you’ve ever watched the difference between a elderly persona and a youth when it comes to getting up you will see the difference, however keeping the ability to get up without the use of your hands shows total body connection and strength which if kept in to old age can help keep you out of a retirement home.
 
The above being said, having the ability to perform a Turkish Get Up is also a great skill to have at any age.
 
4 – A full ROM pull up
 
Climbing is something we are meant to do. The ability to pull up your own body weight is an essential skill because it shows health & strength, plus if you’ve gotten in to your golden years and have slipped over and perhaps twisted your ankle the ability to grab something and lift yourself up will be most welcome.
 
5 – A handstand
 
Balancing on your hands was an old favourite in the days past and showed not only strength and total body connection along with wrist, elbow and shoulder health.
 
Inversion is a great skill as it requires concentration, bracing, controlled breathing and calm.
 
Now these movements are very useful for overall health and longevity, if you wish to specialise in a sport then you will have different needs which may go against the best interests of your health/longevity, this is the sacrifice you make.
Being able to move is also great for your mental health too.
 
If you want to work on these then you can either take up a movement class or perhaps some form of advanced yoga.
 
Being able to move is important, don’t lose it, the difference between a young body an old one is the ability to move.
 
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health