Quality Movement

Posted September 18, 2016

Strength training and high intensity movements should always be performed with correct form and range of motion. It is imperative that we prioritize proper set-up, alignment and movement pattern before we increase the load or intensity. A great deal can be written about quality movement, but here we shall establish a basic set of principles.

In most cases, a movement should be set up, and performed with a neutral spine alignment. This means that the natural curvature of the spine should be present and sustained in any position. The pelvis should be in a neutral position under the spine, and rotate only to facilitate movement. The shoulder blades should be moderately retracted, or down the back and stable. The head should sit squarely above the spine, with no forward lean.

As we move, the spine, head, pelvis and limbs should move naturally, with no extreme rotation or tilt that would indicate we are compensating for some type of inflexibility or injury. A good workout program will have us moving in the three planes of motion: sagittal (i.e. side lunge, lateral shoulder raise), frontal (i.e. chest press, walking lunge), and transverse (i.e. rotation). This assures our muscles, joints, and skeleton are well-trained in all directions of movement.

Our muscles should have a full, healthy range of movement. If we struggle with inflexibility in any muscle or low mobility in any joint, we may begin compensating with other joints and lose proper set-up and movement. Such inflexibility and immobility need to be prioritized and addressed before we add significant load or intensity. A regular program of stretching and targeted foam rolling will promote a strong, healthy movement pattern and help to prevent injury.

At Rival Fitness, we want to help you get stronger and more conditioned in our classes and training sessions. However, we will always prioritize quality movement over higher intensity. This will keep you moving longer and safer.

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