Quality of Movement
by Chris Kerton
Quality of movement should be a priority with any training you do. Movement makes up a huge part of the overall fitness model. Without quality movement patterns, you are not fully equipped to make the most of any other training. Mobility and stability training comes first, as they lay the proper foundation for quality movement. Strength, power and endurance training come after that. With the skill work, or sport specific training last of all.
Why is Movement Quality so Important?
- Most importantly, it reduces the chance of injury. Moving effectively puts your body in the best positions to handle stress whilst exercising
- Increases your power output potential. If technique or poor movement hinders you, you will not be able to reach your genetic potential
- Promotes efficiency in all functional movement patterns
- Leads to proprioception advancement
- Makes any gains made during training, more transferable to the sport you are training for
- It is the foundation for the rest of your training
Can you Test your Movement Quality?
Yes you can. I test five basic movement patterns that we should be using in day-to-day life to highlight any potential movement deficiencies.
* Split Squat
* Single leg step up
Below I’ll show you how to test 3:
Feet roughly shoulder width apart. Toes facing forward or slightly turned out. Push your hips back and bend your knees as if you are lowering yourself into a chair. Keep your chest upright, and try to keep looking forward. Flat, neutral spine. Go to a depth where your hip hinge is below your knee, then stand back up to normal standing position. Do not let your knees track inwards.
Imagine a straight line on the floor or place some tape down to make one. When standing, take a large step forward, in a straight line onto the tape. Keep your torso upright. Your front thigh should be parallel to the floor, and your back knee should just brush the floor. Then drive through the front foot and return to a standing position, and repeat with the other leg.
Hands just outside shoulder width, and in line with nipples. Keep your body tight, neutral spine and push away from the floor. Then control your movement whilst lowering to the starting position. Elbows should brush the ribs as you lower and raise.