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Why Movement Analysis Should Be the Foundation Of Every Functional Exercise Program

By Kevin Kohan, PES, Sport Nutrition Specialist, Certified Gym Jones Instructor • Mar 20, 2019

*Check Out myself, Coach Kevin, and Coach Sean In ‘SQUAT THERAPY 101’

Functional exercise, pre-hab, and corrective exercises are growing exponentially and being addressed in everything from collegiate strength and conditioning journals to Runners World, and more. The industry has recognized change is needed in the way we train and address injuries. Injury statistics for new runners are staggering. In 2010, Runner’s World survey results showed 60% of runners reported chronic problems.

This trend is also taking place in other sports like Crossfit, in weekend warriors, and in everyday life as people become increasingly more sedentary.


Ask yourself: Have you ever experienced an injury? If so, how well did you recover? Did you take the proper time to heal, and then make sure to regain mobility, stability, and proper movement patterns? If you’re like most people the answer is no. According to Gray Cook and the Functional Movement Screen (FMS), the number one predictor of an injury is a past injury. If you had previously sprained an ankle you will not necessarily sprain that ankle again, however you may incur another injury or issue such as hip pain due to improper movement patterns learned by compensating for the original injury.


So...Are you a ticking time bomb?


Injury prevention and corrective exercise are prescribed for the masses with zero progression or assessment. Without an effective unbiased screen, this is like shooting in the dark and hoping to hit the target. Even worse, performing unnecessary corrective exercises can negatively alter movement patterns that don’t need to be changed.

If it’s not broke, don’t fix it!


What Is a Screen?

A screen is a test which assesses movement patterns, mobility, and stability. Think of movement patterns as your coordination, whether everything is firing in the correct order, mobility as your range of motion, and stability as your ability to balance or steady yourself. An effective screen will

have scoring criteria based on scientific research, such as the Functional Movement Screen(2)


Prescribing Corrective Exercise and What Is the Goal?

Corrective strategies must be based on a screen with specific standards. If there is no definitive, measurable test, we cannot ensure the reliability of results to most effectively help clients and ourselves. The goal of corrective exercise is to begin at the most appropriate level and steadily advance to regaining normal functions. People should eventually resume training at their previous levels and progress beyond this with a lower risk of injury than before.


Below is a training structure built using both the FMS and National Academy of Sports Medicine Optimal Performance Training (NASM OPT) models.3.

The program starts with the fundamental movement requirements and steadily progresses to more advanced training methods.


Corrective Pattern Sequence

1. Mobility – reestablishing functional range of motion using: static, dynamic, active isolated4, and proprioceptive neuromuscular facilitation stretching5; self-myofascial release6 - foam roller, lacrosse ball, Theracane, etc.7; and range of motion movements

2. Static Stability – using the joint/muscle/movement pattern that stresses the area needing correction by moving other joints and requiring it to remain static

3. Dynamic Stability – moving the joint/muscle/movement patterns through a range of motion requiring dynamic motor control

4. Full Re-patterning of Movement –moving correctly through a full range of motion

5. Strength –loading the movement pattern and developing force output gains

6. Power – applying maximum force quickly

7. Performance –sport/activity-specific training


Can Self-Screening Be Effective?

Yes! And you will have your opportunity to experience this firsthand and do it yourself next week at HIT FITNESS WAREHOUSE with Coach Kevin. However, criteria must be met.

First you have to throw your ego out the door, and view yourself objectively. You must follow the screening criteria and then evaluate your performance without bias.

This is not a competitive thing so do not attempt to ‘beat the test’. The end goal of the screen is reliable information so that you can use to make an accurate assessment of your ability and where to begin improvement.


So This week we will look at a deep squat assessment, how to score it, and how to utilize the results.


The setup: Stand with your feet shoulder-width apart and 0 to 15 degrees externally rotated.


The test: Squat to below parallel, which is defined by the hip crease, passing below knee level, while maintaining a flat back. Pause and then return to standing position

Photos illustrate proper form meeting all criteria for a perfect screen.

Criteria for the screen are:

1. Controlling the squat tempo from top to bottom, pausing for a moment, and returning to standing

2. Keeping a straight back

3. Knees tracking directly over the feet

4. Having no loss of balance

5. Feet remain flat on the floor

6. Keeping a neutral head position

The four major faults are illustrated below:
1. Knees Caving In
2. Lack of Depth
3. Heels rise up
4.Excessive Lumbar curve

Deep Squat Corrective Pattern Sequence

  1. Mobility – Stretch your calves, hip flexors, quads, and groin. Watch episode one on Kelly Starrett's Mobility WOD and Speak with Coach Sean or Coach Kevin at HIT FITNESS WAREHOUSE to get examples of basic calf stretches.

  1. Static Stability – Hold a squat in the bottom position. Practice with wall squats or using assistance, such as a TRX, to assist in holding proper form.

  1. Dynamic – Assisted squats using a TRX, pole, doorframe, etc.

  1. Full re-patterning of movement – Squat to full depth, and return to standing. If still having difficulty, use a pole, doorframe, or other assistance to regain proper form at the bottom and drive up under control. Start with your heels on a 10 or 25 pound plate, then begin to reduce your heel lift with smaller plates until you can return to the ground barefoot, and squat with correct form.

  1. Strength – Kettlebell goblet squats or front squats are recommended, they place emphasis on form and an upright torso, as opposed to back squats.

  1. Power – Perform Jumping squats, focusing on full range of motion and correct landing. Utilize speed or banded squats with a barbell.

  1. Performance – Tailor sets and reps to your specific interest. Strength sports should continue to utilize power and performance exercises, where endurance sports focus on maintaining an appropriate level of strength and power, while working on other sport-specific training.


If you are struggling with keeping your back straight, face a wall with your feet 6 to18 inches from it, and work to actively pull down into the squat using your hip flexors. (See photo 👈 .) Start out farther and work your way in, keeping your arms in front of you and elevated, but don ’ t lean on them for support.

If you struggle with keeping your knees tracking directly over your feet, find a stretch band to secure around your knees to help activate the external rotators of your hips. (See photos below 👇 .) This is called reactive neuromuscular training , or RNT . Essentially, your knees are tracking in, the band pulls them farther in, and your body reacts by correcting the movement. As you begin to feel comfortable with the resisted squats, gradually reduce the tension until you are back to none.

 See ya next time with a new screen and correctives.

Be sure to keep your eye out for the functional movement screening coming up this week at HIT FITNESS WAREHOUSE .

Do you continue to injure yourself in the gym or make poor decisions because your surroundings or your ego tell you that you can’t change or modify your workouts? You are neglecting your right to an injury-Free life. No matter what your ego, your trainers, or your friends say.


References:

1. "The 10 Laws of Injury Prevention," last modified January 29th 2010

4. “Beginners Guide to Active Isolated Stretching,” last modified January 6th 2009 http://www.coreperformance.com/knowledge/training/active-isolated-stretching.html

5. “PNF Stretching” accessed January 25th 2013 http://www.stretching-exercises-guide.com/pnf-stretching.html

6. “Myofascial Release,” accessed January 25, 2013 https://en.wikipedia.org/wiki/Myofascial_release

10 Things We Love About the 10-Day Advocare Reset

By Kevin Kohan • 15 Mar, 2023
The AdvoCare 10-Day Reset™ provides the tools you need to jumpstart healthy habits, which is a huge focus for many during the new year. If you’re curious about the Reset, but want to learn more before taking the leap, we’ve rounded up a few of the top things we love about this system. Keep on reading to learn more! https://my.advocare.com/advocare-10-day-reset/?D=120922584

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By Kevin Kohan • 09 Nov, 2022
A strong immune system is important, especially in today’s climate. During seasons when we are more prone to illness, we often look for ways to help support immunity. Many studies show that a balanced diet combined with adequate sleep and exercise, effectively primes our body to fight infection and disease. Throughout the years, many foods have also helped contribute to living a healthy lifestyle. Incorporating some of these foods into the diet can help support our body’s immunity. So next time you’re headed to the grocery store, make a list, and power up your plate to include these nutritious foods. POWER UP YOUR PLATE

FREE Guide For a '5K 8-Week Training Plan'

By Kevin Kohan • 22 Sep, 2022
Many of us want to be able to run, jog, or walk a 5K… but the goal can often seem overwhelming and intimidating. But, what if it didn’t have to be? What if you could complete a 5K in as little as 2 Months? Well, now it IS possible! I put together a FREE 8-week Walk-Jog-Run 5K Training Plan just for you. It’s a step-by-step plan that can help almost anyone complete a 5K run in just 8 short weeks! Plus there are so many other reasons to ramp up your run/jog/walk game: Benefiting heart health Lowering your risk of disease Boosting energy Elevating your mood Improving better sleep Reducing stress Getting up off the couch and into your life! Excited to learn more? Grab your copy for FREE here >>

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By Kevin Kohan • 25 Aug, 2022
This month I’ve been talking a lot about next-level actions to get even better results from your fitness and health habits. You’ve probably noticed a theme: it’s all about the fundamentals. That’s because even the best ‘next-level’ actions won’t do much if you aren’t nailing your basics most of the time. But what if you ARE covering your basics and want to ramp things up even more? This is when you can turn into an exercise mad scientist to find your own “secret formula” for supercharged results. Your top tip for becoming a successful biohacker?

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By Kevin Kohan • 10 Aug, 2022
🔥 The only hack you need for your goals I’ve got some great info for you today that I wanted to share ASAP because it can make a huge difference in your results. Every few days, someone will ask me what I think about some trendy fitness or wellness topic … things like fasting, supplements, a new fitness gadget … Basically, something (anything!) that’s designed to speed up your results. So, over the next few weeks, I’m going to focus on how to REALLY supercharge your results and break down specific actions you can take to elevate your results to the next level, fast. Because YES: it IS possible to make small changes that yield BIG results. In this email, I’ve got the #1 TIP to rocket you toward your goals. This is the absolute most important thing you should do before you get fancy with any trendy “hacks.” It’s to NAIL YOUR BASICS.

5 Ways To Boost Your Workout Results

By Kevin Kohan • 04 Aug, 2022
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BMI is Skyrocketing in Kids Right Now and We Have the Solution!

14 Jul, 2022
🚨 [SHARE WITH YOUR FRIENDS] BMI rate in kids is skyrocketing right now and here's why. According to a new CDC report, kids’ BMI has been increasing at nearly DOUBLE the rate than it did before the pandemic began. BMI (body mass index) is a measure of weight to height that’s an “easy screening method for weight category: underweight, healthy weight, overweight, and obesity.” Alarmingly, the increase was especially high in preschool and school-aged children. This is DEFINITELY something we all need to be paying attention to. There were 432,302 kids aged 2 to 19 years old in the study. They found the rate of BMI increase jumped from 0.052 (pre-pandemic) to 0.100 kg/m 2 /month during the pandemic. In more understandable terms, in August 2019, the obesity rate in the group was 19.3% (already high) … and it reached 22.4% in August 2020 and close to 25% in August 2021. We already knew that kids were gaining weight during the pandemic because of all of the changes in their daily habits …But this study shows how significant this negative impact was in just A FEW SHORT YEARS. Here’s another key finding: The CDC found that children who were already obese gained about 1 to 1.2 pounds a month, putting them on track to gain 6.1 to 7.3 pounds in 6 months. This group is gaining weight at a faster rate compared to the 2.7 pounds in those with a healthy weight. Straight from the study: “Accelerated weight gain, especially among children, can cause long-lasting metabolic changes that put children at risk for serious and costly co-occurring conditions, such as type 2 diabetes, hypertension, and depression.” The US already has a high level of obesity among kids, affecting more than one in six children. This is serious stuff, folks! We need to be paying attention and making sure our kids are staying ACTIVE and putting HEALTHY FOOD into their bodies. The good news is that this is ALL stuff we have control over. More good news is that if you’ve noticed this happening in your family, we’ve got a solution to help! 🤸‍♀️🏃‍♀️Let your kids explore new and exciting activities and challenges with our HIT FIT KIDS CAMP. Whether your child is a veteran with us or coming for the very first time, we know they will be enriched with new fitness experiences that will inspire them to live an active healthy lifestyle. We launched our first HIT FIT KIDS CAMP in 2021 to help offset the findings in the study above and the outcome was beyond what we expected! Our one week all-inclusive camp will: Enhance your child's cognitive skills and promote working in teams. Your child will learn different skills from different sports They will also learn about nutrition through interactive activities & They will experience how delicious healthy lunches can actually taste from our friends over at EAT PRIME MEALS who will providing the healthy lunches for your kids. REGISTER Today & DONT let them miss this camp!!! 🔸Camp starts Monday, July 18th-22nd 🔸All Inclusive Day Camp 9AM-1PM 🔸Lunch will be provided by Eat Prime Meals **Please share this with a friend or family member - we want to get this message out there to people who FEEL THEIR KIDS need this.

My Personal 'Non-Negotiable' "BASICS"

By Kevin Kohan • 07 Jul, 2022
🔥If you are serious about your goals… one of the BEST things you can do is focus on THE BASICS. Like Bodyweight Strength Training! They give you the biggest bang for your buck over the long run! Here’s what I’m talking about … One of my top personal basics – something I try to do every day – NON-NEGOTIABLE for my fitness is at least 15 minutes bodyweight strength training, 15 minutes flexibility/mobility, and 15 minutes hitting on my weak points to balance out any muscular deviations. Its all about making a plan, and working my plan.”

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