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Session TBD - Movement

Archetypes

Set up

  • Get in a good position and stay organized.

  • You always have to be “on” 20% tension.  The spine has to be organized before you move.

 

Dynamic utilization - Come up with ways for people to be braced while they’re moving.  They have to be engaged/on/organized in order to find torque and move well.

 

Torsion - You have to create torsion to get full range of motion both at the hip and at the shoulder.

 

Spine

 

  • Work from core to extremity - the spine is the chassis on which the engines of the hips and shoulders hinge

  • Typically we see movement break down at a few specific local inflection points - neck, bottom of rib cage, lumbar curve

  • The most functional shape of the spine is a neutral position - allows us to create the most stability. When we’re not in a neutral position you are more likely to lose power and functionality. Talk about creating a “kink” in the system.

  • Talk about bracing - spine has to be organized before you move

  • Dynamic utilization - coming up with ways for people to be braced while they’re moving

 

Hips

 

Anytime flexion takes place at the hip, you should have external rotation.  Flexion at the hip is internal rotation.

  • Squat & hinge - flexion of the hip, ex. squat and deadlift

  • Lunge & run - extension and internal rotation of the trail hip

  • Pistol - double flexion at hip and ankle, external rotation

 

Shoulders

 

*watch the spine and elbows here

  • Hang - internal rotation is neutral

  • Overhead - flexion, external rotation

  • Front rack - flexion at the shoulder, external rotation

  • Press - internal rotation, extension

 

Categories of Movement

 

This is the key to understanding how to scale movement. There are 3 categories:

  • Category 1 - distinct start/stop, remove speed, increase connectivity ex. Squat

  • Category 2 - distinct start/stop, add speed, decrease connectivity ex. Squat jump

  • Category 3 - no distinct start/stop, increase speed, decrease connectivity, change in shape ex. Burpee, muscle up