Tag Archives: movement

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
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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

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You don’t need to squat heavy…

Do you need to squat heavy?

It pains me to say this, however there is technically no need to squat heavy weights…

That said, there is a basic necessity for the squatting movement pattern as it will ensure healthy ankles, knees, hips and loads more.

The squat is a fundamental human movement pattern, you need it, fact.

I am personally bias towards heavy squats, I love them, however they are not for everyone, some people may have injuries that prevent them going heavy, this is fair enough, they can adapt and do things such as goblet or front squats as substitutes, so long as they are performing the movement pattern all is good.

This short post is just to remind you that it’s okay not to squat heavy, you just need to be performing the movement in some way, shape or form to stay healthy.

Here is a simple workout structure for those who need some guidance, you can pick which ever :

W/U – Squatting pattern – Example: Goblet Squat 50 reps
A1 – Hinging movement 15-25 rep goal
B1 – Pressing movement
B2 – Pulling movement 25-50 rep goal for both
C1 – Core movement or Loaded Carry 30 rep goal or Distance for Time (e.g., 10min)

Easy, all you need do for exercise ideas is simply find a list of movements and pick ones that you feel like doing on the day.

Actually, hold on…

http://www.exrx.net/Lists/Directory.html

^^ A great resource, they’ve got some fantasist bits on there to read, enjoy it.

Ross

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Skills Skills Skills

Life is all about acquiring skills.

Think about it.

As kids we learn to crawl, then walk, then run an jump an play which finally lead in to minor sports and activities, however the best part about all that is the sense of achievement, wether you’re aware of it or not.

We like learning new things and more importantly being good at them, training should be no different.

That being said, there are plenty of exercises that people will avoid like the plague not because of a legitimate excuse but for the fact that they’re not good at the moment and it brings their ego down a peg of three.

If we take squatting for example.

A squat is something everyone assumes they can do, nay, they expect they can do, so when someone tries and struggles or perhaps fails to execute it with any good form they get disheartened and start to avoid the movement, usually opting for leg press or machine work.

Squatting is a skill, much the same as pressing, deadlifting, running, jumping, throwing and so on. The only difference is how quickly a person can learn that skill (major injury or medical reasons aside), some take longer than others but that doesn’t mean you should give up on it.

Something I’ve noticed in other people as I’ve gotten older is just how lacking in resilience they are. If something doesn’t happen instantly or go their way from the start they get pissy, make excuses and give up, bot a good trait to have.

Have I ever had the above attitude?

Yep, more times than I’d like to admit, however there’s no sense in lying about it so I might as well learn from it instead.

The main lesson I took away was this; thing take time, some more than others but everything comes with a cost of your time. You just have to pay it, if you really want to achieve anything that is.

I understand how frustrating it can be when things don’t go your way, oh and before you start thinking “I don’t agree with that.” stop, it’s human nature to get the hump when we don’t get what we want, just accept it, no one is here to judge you and if they are then let them, it literally has no effect on your life unless YOU allow it to.

Will you do something for me? Or more aptly put, will you do something for yourself.

Write down 3 skills you want to achieve.

Next, look at each skill and write down what you need to be doing to acquire that skill and HOW you’re going to achieve it.

Lastly, start working towards them.

Don’t give up, almost everything can be learnt/achieved if given enough time, you just have to want it bad enough.

Enjoy,
Ross

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Movements & Muscles

To train muscles or movements…
 
Which thought process is right?
 
Technically they both are, however it simply depends on the purpose of which you are training.
 
You’ll find older lifters speak a lot about training the muscles, feeling the contraction, the blood filling the area and being pain free and younger lifters look to train movements to better improve their performance and ability to move in a pain free ROM.
 
Both schools of thought are good, however if you follow movements first and then add in some specific work for the muscles you will often find that you have more longevity.
 
As with anything it’s about balance, we need both.
 
Let’s look at one of the most most known exercises and how both concepts apply to it.
 
The humble push up.
 
Not as easy as people think because a great many have very very poor movement patters and as such struggle to perform even one correctly, meaning they will not be a bel to ‘feel’ the correct muscles working.
 
Can you now see why we need to train both movement and muscles?
 
Optimally you will train the movement (the pattern/sequence of events) first then the muscles specifically in said movement.
 
It’s entirely possible to train muscles with poor movement patterns, this can lead to injury. If you don’t think this is true just take a look at people in the gym and you’ll see plenty of people with impressive physiques who train their muscles very well with poor patters. You’ll also find old lifters who did the same and have a few injuries for their troubles.
 
If you’re not sure how to perform a move correctly, seek out a trainer/coach to help you.
 
Train movements, then muscles and you’ll find you can stay in the game for many years to come.
 
Enjoy,
Ross

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