Compare these two guys. The first guy cannot get much depth in an overhead squat.
Guy on LEFT
He can’t get lower.
He says he’s too tight.
Not much bend in the hip
Why can’t he get
his butt down lower?
It’s a mobility problem, right?
Is it tight hips?
Or tight lats?
Maybe an ankle restriction?
Now he can easily get his butt below his knees. The mobility differences have disappeared (almost).
If his knees and hips can bend enough – why can’t he squat any deeper?
To Move Well = Mobility + Stability
Now we see the difference in squat form and depth is not a mobility issue – therefore, it must be a stability issue. He’s lost the necessary motor control to bend in that way without falling over. Essentially the body is shutting down the range of motion — not because of tightness or a restriction — but because it perceives a threat due to the lack of core control (stability). Even if he’s got six-pack abs, they just aren’t firing like they’re supposed to.
Imagine the frustrations of the first guy wasting his time stretching — or even worse, all that time struggling on the golf course with his golf swing. And he’s even more prone to injury! When instead, all he needed was the right core re-activation. Easily re-learned with the appropriate corrective exercise.
This same kind of problem can show up in other movement patterns, such as stepping, reaching. and lunging. This can impact your running… your weightlifting… your exercising… your sport.
How can we reveal these movement deficits?
Functional Movement Screen by Gray Cook
In my case, the Functional Movement Screen (FMS) revealed issues that were causing me pain, and holding me back in my kettlebell training. I was amazed that so many of my struggles were resolved so quickly – after months and years of work, after so much money spent on various therapies.
If I would squat in any volume, my knees would hurt. It had nothing to do with my knees — it was an ankle mobility issue. I struggled to have an effortless overhead lockout. No wonder all that shoulder rotator cuff stretching didn’t help — it was a thoracic spine mobility issue. And I thought my dead lift and kettlebell swing was powerful enough — but I had no idea my left hip was so unstable. With that improved, I’m in another league. I hope you can see why I fell in love with the FMS.
I attended an intensive 4-day CK-FMS workshop to learn the FMS, it’s corrective exercise protocols, and applications to kettlebell training. Now I’m glad I can help my kettlebell clients avoid the struggles and injuries I had to endure.
The Functional Movement Screen (FMS) tests your 7 basic movement patterns. The squat being one of them. Deficiencies are either a mobility or stability problem that are easily corrected with the appropriate exercise. This is proven to dramatically reduce risk of injury, while increasing performance.
Most interesting: addressing the weakest ‘link in your chain’ often improves ALL your movement patterns.
What About YOUR Movement Deficits?
When you know what’s holding you back, you can fix it. You can get back your squat or whatever movement pattern is deficient – often in a few days or few weeks – with corrective exercises. Then you can move better in everything you do.
Best of all, you will no longer be adding strength onto dysfunction.
The FMS test just takes 10 minutes.
It applies to all ages, and any level of fitness.