Archive for the ‘functional movement screen’ Category

I was approached today by a potential client who is training for the Omaha Fire Department.  Extremely honored for the opportunity!  This also brings up an important point…

  • What goals are you trying to accomplish in 2012?
  • Do you have a plan of action?
  • Does your plan of action take into account where you are starting from, what skills you need to attain to accomplish this goal?
  • Does this plan take into account your movement and performance baseline?
  • Does this plan determine your strengths to maintain and your weaknesses to improve on?
  • Does this plan allow for changes or modifications to be made due to things that may come up?  How does the plan determine when to make modification?

Whether you are training for the Omaha Fire Department, Russian Kettlebell Challenge Instructor Certification, Marathon, 1/2 marathon, or just fat loss you MUST have a plan of action.

Here is my 2012 gift to you….  Anyone in the area who is interested in getting a proper PLAN OF ACTION towards their upcoming 2012 goals is invited to come in and get a Fitness Consultation and Functional Movement Screen at NO CHARGE ($87 value).  Just click the link below to get registered and we will sign you up for your consult and screen.  No strings attached.  This is a great way for you to understand every aspect detailed above whether you chose to train at home, at another gym, through another trainer, or through SG Human Performance.  What do you have to lose?

FREE CONSULTATION AND FUNCTIONAL MOVEMENT SCREEN

Here is to you accomplishing your goals!

Hello everyone.  Hope all of you are doing very well out there.

Today I am providing my product review for the DVD of Applying the FMS Model by Gray Cook.  Nikki and I were fortunate to experience this workshop first hand at the Chicago Perform Better Summit last summer (2011) as we both were given the honor of providing FMS screens for Brett and Gray during the workshop.

Applying the FMS Model is a great DVD for any individual wanting to learn more about applications of how to use the FMS model in their profession.  The DVD provides the actual workshop itself with its presentation slides and demonstrations of the FMS screen itself as well as analysis of the screen results.

Gray includes vital information on:

  • Understanding what the FMS scores mean for the particular individual
    • Individuals activities/sports/work
    • Limitations/Injury History
    • How to remove negatives
    • Applying proper correctives
    • Programming for that particular individual (provides great examples: weightlifter, runner, kettlebell enthusiast, older individual +50, younger individual -25, and an ex-athlete)

This is some pretty fantastic stuff as this type of material has not yet been covered in any other DVD or Workbook.  This is one of the main reasons why Gray and Brett decided to do the workshop in the first place, to provide a demonstration to interested people and to provide both FMS Certified and Non-FMS Certified individuals an understanding of application.

Here is a breakdown on what you receive:

4-disc DVD set—nearly 4 hours, plus bonus material
Filmed live at a Perform Better Summit Workshop
Disk One
Introduction
Standard Operating Procedures
Movement Matters
Squat Discussion
Stabilization and Repatterning
Our Movement History

Disk Two
Functional Movement Screen Review
Scoring the Screens
Filters and Key Points
Live Screens
Scoring Criteria
Programming the Results

Disk Three
Screen Results Analysis
Order of Screen Priority
Hip Hinge and Deadlift Strategies
Movement Motor Learning
Movement Principles
Self-Limiting Exercise

Disk Four
Extra corrective strategies footage
Full lecture in MP3 audio format for listening in your car or on your portable device
A 61-page typeset transcript of the lecture
Movement Principles excerpt from the Movement book
FMS scoring criteria and verbal instructions
Presentation slides PDF
Video clips from Gray’s Powerpoint presentation
Self-limiting activities chart

On Target Publications did a fantastic job with this DVD.  It includes everything.  The PDF of the presentation slides, charts, scoring criteria and verbal instructions for the FMS, as well as a full MP3 of the lecture so you can listen off of your ipod or even in the car.  LOVE THAT!

In the workshop Gray does a fantastic job of explaining the finer points of why it is important to have a movement screen for any active individual.  These points can be used by the FMS professional towards convincing the importance of using the FMS in many different domains (Examples: sports teams, gyms, bootcamps, risk management for different active careers and etc.)

This DVD and workbook can be used in so many different ways:

  • Provide the Certified FMS Professional a valuable resource tool to enhance their current practice
  • Provide professionals who are interested in getting FMS certified a taste of everything the FMS entails
  • Provides all professionals a tool to present to their superiors, co-workers, and/or potential clients (examples: head coaches, athletic directors, strength coaches, athletic trainers, wellness coordinators, corporate wellness committees and etc.) which gives a vivid explanation of the whole FMS process and its applications and benefits.  Use this in your arsenal when you are trying to establish its importance within your setting.  How nice is it to ask someone to watch this video when they are interested in learning more about the FMS and its benefits?

For more information and to see more of the sample videos click HERE.

You have had enough.  You are tired of looking at what you see in the mirror everyday.  You want to lose fat and you want the body that you have always dreamed of.  You are now even more determined to achieve your fitness goals.  You will make it happen this time even after failed attempts.  This time is different.

BUT, Before you go out and buy the program, before you buy the DVD’s that are all the rage, before you make the financial investment into the equipment, gym membership, personal training sessions, bootcamp classes, and/or supplements you need to do one simple thing.

That is ASSESS YOUR FOUNDATION.  Any house that has been built to last the test of time has a solid foundation.  So why not do that with your body as well?  If your body does not have a solid foundation (as Gray Cook says) no matter what type of fitness you put on top of it, you are putting fitness on top of dysfunction.  This is not the correct way to start to achieve your goals.  In fact, it may be the reason that you are not achieving your goals.

Assess your foundation before you "Bring It"

What type of FOUNDATION am I speaking about?  Your MOVEMENT FOUNDATION which can also be described as your quality of movement.

PROBLEMS THAT ARISE FROM STARTING A FITNESS PROGRAM ON A POOR MOVEMENT FOUNDATION

  1. Poor Metabolism = Moving poorly restricts your metabolism.  You are not getting the most out of your body when you exercise and also as you go about your everyday activities.
  2. Injury = Would you drive a sports car at 100 mph when the car’s alignment is all out of whack?  It’s not a matter of IF but WHEN that car will break down.  And if you are driving that car at a very fast speed not only will the car break down sooner but bad things can occur very quickly!  The same goes for someone exercising with a poor movement foundation.
  3. Efficiency = Think of it this way.  If you move poorly or less than optimal, when you perform exercises you are not getting the most out of your body.  The less that you get out of your body then you are restricting your workouts and not getting the calorie burn you would optimally love.  The better you move = THE MORE YOU BURN!

Before you go "INSANE", make sure you understand how well your body moves.

So how do you assess your Movement Foundation?  You have a few choices.

  1. You go get a Functional Movement Screen from a certified professional.  This is the cream of the crop on movement quality.  They can assess your foundation and provide you with exercises to make your foundation strong.  Once you achieve a proper score with no imbalances then you are free to workout any way you wish, just keep rechecking your movement after finishing or beginning a program.
  2. You can perform an at home SELF MOVEMENT SCREEN.  The screen is easy to set up and perform without having to purchase any equipment (all you really need is a broomstick, tape of some kind, and a doorway).  All the instructions are below in the video provided.

Here at SG Human Performance we understand the importance of having a solid Movement Foundation and how providing you with the FMS screen and exercises to help to build this foundation this will ultimately help you to achieve your fat loss goals.  If you are interested in getting an FMS screen and/or would like to learn more about our training programs and group classes VISIT OUR WEBSITE HERE.

If you do not feel you need any help then put your money where your mouth is and perform the Self Movement Screen to make sure your foundation is rock solid.  If you pass all the tests, then fantastic!  Go after your goals and we hope that you achieve them.  If you fail any of the tests then you need to either check out an Functional Movement Professional (FMS/SFMA) or check out the book Athletic Body in Balance.

Now is the time of year that everyone has BIG goals in mind.  And rightfully so, you should!  A new year is among us and we make resolutions and goals.  Many have the goal of obtaining and health and fitness goal(s) such as fat loss, improving strength or setting new heights within their sports or activities.

Many of these individuals set out to set a new standard of the way they train.  They set a goal and a date to reach that goal (which is very important by the way), they get a plan of action (secondly important) and they have the passion to complete the goal.

Only one thing may be missing from you achieving that ever so important goal.  How WELL do you move?  Establishing a baseline for movement is very important and is becoming the new standard for training.  You see, over time our bodies can and will develop imbalances by the way we live our lives.  That could be due to working at a desk 8 hours per day, playing a particular sport or even from a previous injury.

The problem is that alot of people feel that you need to move more to achieve your health and fitness goals.  But as a matter of fact, this may create more of a problem.  Think of it this way.  You buy a brand new BMW roadster the only problem is that you purchased the car from another person and the frame is out of alignment.  What should you do first?  Drive that car all out with the pedal to the metal?  No, because you know that would do more harm than good.  You take it to a licensed mechanic who can get the car back into proper alignment.  THEN you can take it out and drive it the way you want to.

The same should be said for our bodies.  Imbalances and asymmetries can prevent us from getting the workout that we want.  Better movement, better workout, more productivity towards your fitness goal.

This is why all our clients get a Functional Movement Screen included in their free trial.  This helps us to understand how to train them better.  If you are interested in getting a FREE functional movement screen at no charge contact us here at sghumanperformance@gmail.com.  To find out more about the Functional Movement Screen you can check out their website and you can also find information about it on our website.

In the following weeks we will be posting exercises and videos that helps us get a terrific workout and maintain or achieve all our movement quality.

We love to use our GRAY COOK BAND in many aspects of our training and it works fantastic whether you are training your clients one on one or in a group setting.  If you have attended an FMS Seminar or CK-FMS, then you already know alot about Reactive Neuromuscular Training.  The GC Band is another terrific way to wake up stabilizing musculature and facilitate RNT.

In this video I just wanted to show a video on how you can use the GRAY COOK BAND to help improve aspects of you and your clients Turkish Get Up.  Take a look and let me know what you think.  Right now at Perform Better the Gray Cook bands are on sale.

Hello everyone.  Hope all is well for you and your families.

Today, Nikki and I were scheduled to perform a session of the Kettlebell Burn program we purchased from Geoff Neupert, Master RKC.  Nikki is doing great and was ready for the program.  Myself on the other hand was coming off some low back/SI joint pain from playing sand volleyball last week.

Most people do one of two extremes when faced with this sort of problem:

  1. They don’t do any sort of workout and take anti-inflammatories and rest.  MAYBE ice.  The pain may improve but the dysfunction remains.
  2. They do the workout anyways and push through any pain that may arrive and suffer the consequences in the following days after (usually can end in a visit to the doctor or chiropractor)

Now for me and my understanding how my Functional Movement Screen Score goes, I knew what exercises I could do and what needed to be modified.

Here is how our program was laid out and what Nikki did:

  • Clean and Press Ladder (1,2,3) for time
  • Version of TGU for reps each side followed by reverse lunge each side for reps for a specific period of time
  • Swings for time

Now here is what I did instead:

Warm Up

  • Checked shoulder mobility and cleared thoracic rotation
  • Noticed that hip flexors were dynamically tight, performed 1/2 kneeling hip flexor stretch followed by cook hip lift

Clean and Press Ladder

  • Performed 10kg press ladder in tall kneeling position
  • Performed 5 wall push ups outlined in convict conditioning
    • Repeated the process for the remaining period, tried one set of clean and press to 3 with 16kg which felt “ok” so returned to tall kneeling position for presses
    • You think this would be easy but I was sweating bullets due to the fact that I really had to concentrate on getting my hips and trunk stable for the press without falling on my face

TGU version and reverse lunges

  • I did 5 reps of get up to elbow each side really concentrating on proper form and not “plopping” down at the end.  I tried my best to do what Gray Cook says by “owning the movement”
  • Followed that with 1/2 kneeling hip flexor stretch for 5 breaths from relax into stretch
  • Reverse lunge 5 reps per side with KB in goblet position
    • If this exercise would have caused any problems in my back I definitely would have thrown it out
  • Brettzel each side
    • Repeated the whole process for the prescribed time

Swings

  • Performed the following in alternating fashion
    • static stomp deadlift (averaged about 7) with 20kg
    • regular swings (avg 15) with 16kg)

Was it a smoker of a workout?  Heck no, it was not meant to be (remember I made it corrective instead of conditioning).  But I did break a good sweat, felt good that I did something and I walked out of the workout feeling much better than coming in.

If you want to learn more about the FMS, Dragon Door has a terrific DVD set that covers the whole CK-FMS progressions.  There are also seminars available to sign up for FMS seminar events as well through perform better.  If you would like to learn more about the Turkish Get Up corrections check out Kalos Sthenos.

Also, check out Geoff Neupert’s new book, KETTLEBELL MUSCLE – The Secrets to Compound Lifting. I have been able to see a taste of the book when Nikki and I were test subjects for Geoff and it is a terrific strength and conditioning workout!

Hope everyone is dong very well. I just returned from a fantastic event, the RKC’s Certified Kettlebell Functional Movement Specialist Workshop. What a wonderful 4 days Nikki and I had with our RKC brother/sisterhood.

Throughout all the lectures, labs, and exercise breaks I started thinking to myself: “who would not want to be FMS screened and/or attend CK-FMS?”

Think about it for a second. For those of you who have trained for RKC level I or II, how many of you had to deal with some kind of setback/injury? How many of you when training or attending RKC was informed that your technique was sub par and really struggled with proper technique?

Did you ever think that your setback and/or injury may have been due to a limitation that may exist in your body? How about the thought that this limitation puts your body in a position that you cannot perform the RKC standard for exercise technique?

That is the beautiful thing about the FMS.
It sets a baseline that gives you an idea about what your limitations are (be it asymmetry or imbalance). It provides you with a proven method of correcting these limitations whether it be improving on mobility, stability and/or motor control.

The reason why I am talking about it is because I have seen it as well as experienced it. I have seen individuals training for HKC and RKC get setbacks in their training due to a limitation. I have seen those same individuals fail their certification because they would not take the time to work on that limitation.

I am no better!!! I had alot of trouble getting my snatch numbers as well as being able to demonstrate RKC competency in my press and snatch in the lockout position. I was very fortunate enough to understand my shoulder/thoracic limitation in my FMS score and addressed it during training and taking a step back from training to get my shoulder mobility score to where it needed to be. Then I slowly progressed back into proper technique with corrective exercise and help from my instructor Master RKC David Whitley.

So if you would consider some advice:

If you are planning on training and attending a RKC level I or HKC. Take the time to get a FMS and work with an RKC. Better yet, get with a CK-FMS and get the best of both worlds. Then you can make sure that you are limitation free and that your technique is solid.

If you are RKC Level I, attend CK-FMS. This is a terrific opportunity for you to better yourself as a Kettlebell instructor. Knowing your clients FMS score helps tremendously with guiding you as a RKC to determine what patterning will work best to get your clients training with proper technique. Remember what I said earlier, poor technique may be due to your client’s limitation

Also you are giving your clients more value to your training by helping to get them in fantastic shape AND prevent injury!

Nikki and Imade a very good decision and went to CK-FMS before attending RKC II.  This gives us all the tools to keep our limitations at bay and have the optimal ability to train for the rigors of Level II.  Also, another smart thing we have decided is to attend the Summit of Strength to help us get our technique on target to train limitation free and with solid technique!

NEW INFO:

Since we truly believe that the FMS is a very important system to have when training for ANYTHING, including HKC/RKC.  If you sign up through our affiliate link, you will get a free functional movement screen, corrective session and prep session.  HKC = 1 hour, RKC = 2 hours.

Hello again everyone! It has been a terrific September as an offical RKC instructor. I have to say I have been able to apply all that I have learned at the RKC Instructor Certification Course everyday with my clients as well as my physical therapy patients.
As I promised, I am writing a 2nd installment to the Iron Tamer Clan Post from last week. This week I am giving props to the instructors and others who helped us to prepare for our success at the RKC.

David Whitley, Senior RKC
It all began when I returned from a Functional Movement Screen Seminar where one of the presenters (Gray Cook, PT, RKC) introduced me to some kettlebell exercises. I was very interested and ended up finding out that David (aka the IRONTAMER) held classes in Nashville and is also FMS certified (CK-FMS). For the next month I was blown away by how much he knew about movements and how the kettlebell itself can be used as a tool to work on mobility and stability at the same time. On my first day of Nashville Kettlebell Bootcamp I performed turkish get ups and could not believe how much I was working on mobility of my joints as well as stability of my joints with one exercise! I decided to give 4 weeks of my bootcamp workouts and retest my FMS score. Note I did not do any other corrective exercises other than bootcamp. My FMS score went from a 15 to an 18! My wife went from a 14 to an 18 in the same time and can now do a very good push up.

After 3 months of bootcamp and about 20 pounds of fat loss later I was hooked. Nikki and I proceeded to let the Irontamer know that Iwe were interested in training for the RKC Instructor Certification Course. He told me that he would be happy to train Nikki and I and that we should continue to come to bootcamp to prepare. And boy did we prepare! David was tough on us but in a very good way. He knew what the RKC cert was like and was preparing us for the grueling days that would be the RKC. He did not sugar coat things. We heard things like “quit your whining and swing!” and “if your clean is like that at the end of RKC you WILL fail the course”. It was exactly what we needed to hear. He motivated us very well.
I owe David everything. He introduced me to kettlebell training and what the RKC is about. He reiterated that the RKC is not just about the kettlebell, the kettlebell is only a tool. Its the movements and the concept behind the RKC that makes it so successful. Thanks to his knowledge and teaching, I am a much better Certified Athletic Trainer and FMS specialist at correcting movement imbalances. Thanks David! I will always introduce myself as being a decendent of the Iron Tamer Clan and you as my mentor.

Matt McBryde
Matt just received his RKC instructor certification last year (2008). We met Matt as he was one of David’s instructors that covers his class when David is out of town. Matt is a terrific instructor from the very first day we met him. He put his own spin on class but the RKC techniques were always the foundation. Matt was gracious enough to come to our RKC prep days at 6am to help us with technique and also gave us some killer workouts, including the VO2 Max protocol from the Viking Warrior Conditioning. The VO2 practice we had with him very much helped us at RKC to improve on our snatch technique but also to prepare us for the grueling workouts. Matt now currently owns and runs Tennessee Kettlebell Bootcamp along with his cool wife, Kristen (the Hardstyle Diva part of the Irontamer Clan!) in Franklin, TN. Thank you for all your wisdom, Matt. Not only did I learn so much from you but I also gained 2 friends. I know that Kristen and yourself did not have to drive 20 minutes every Saturday to come train with us, but you did for the sake of helping us become as prepared as we could be. I will never forget your generosity.

Dennis Breckey
Dennis is the first RKC that we met in Nashville after working with the IronTamer and he also subbed for David from time to time. He teaches a very structured class and gave a different point of view with corrections and cues on our technique. Dennis was also showed up to almost every Saturday morning RKC prep class. He had nothing to gain from coming. He did not have anyone close to him prepping like Matt did. He just came to help us out. I was truly blown away that he would come so early in the am to come help us out. Dennis is currently working on his Z Health certification and when Nikki spoke to him about her tricep issues, he made the time to research and ask other Z health professionals about what drills would work best to alleviate her problems. Dennis is just a whole lot of awesome in my book.
I would also like to give a quick shout out to some other important people who played a role in our RKC certification. Mandy (with a Y not an I) Whitley is a wonderful friend of ours who let us borrow her husband on many accounts to have him work with us. She was the first person I saw when I passed my snatch test and she was jumping up and down in excitement. She put up with our Vibram Stank in the hotel room for 3 days. And was there to give me updates on who all passed since I was the last one. She made the whole process fun and well worth it.
I would like to thank Gray Cook for steering me in the correct direction of the RKC. Also to Brett Jones for all of his articles and information who has helped me out. Brett and Gray have a terrific DVD series “the secrets” and “Kalos Sthenos” which provides important corrective exercises to help improve on asymmetries in your body. I would like to say that thanks to them I am a better informed and prepared RKC and athletic trainer.


Everyone has something that they need to address when it comes to imbalances within their body. The important thing to know is that you have to except the fact that you have a limitation and that you address that limitation on a daily basis. Some days might take more time than others to workout those limitations, some days you might only work on cleaning up that limitation and nothing else.

This is fine, actually I believe that Brett Jones, Master RKC and Gray Cook, RKC would agree with me on the fact that if you don’t improve on your limitations then you should not be working out. “If you don’t have time to perform your prep work, then you don’t have time to workout” (Brett Jones)

This means taking 5-15 minutes in the beginning of your workout and addressing this issue that you need to fix. For example, if you ever check out Brett Jones’ Applied Strength blog (he posts his workouts on there) he ALWAYS has some type of prep work to address his limitations. Whether it be Z health work, ASLR work, brettzels, you name it he is working on addressing any limitations he may have before he even picks up a heavy kettlebell. This means not only a safer workout, but a more productive workout as well.

As for another example I will use myself. On the FMS my lowest score has been on the shoulder mobility test. Through time and the discovery of the RKC system I have improved on this imbalance. But, I continually must make an effort to address my thoracic and shoulder mobility to make sure that I am in balance before I workout or there is a good chance that I will fall back into my old patterns and return to a lower score on the shoulder mobility.

I have two very strong ladies in my Injury Prevention & Human Performance program who begin every workout that they perform addressing these limitations. One has a knee mobility issue from a previous injury/surgery and the other addresses her shoulder/thoracic mobility on a daily basis. They always make time to address these corrections first and foremost.
Not sure what your limitation is? Find a FMS specialist or a CK-FMS specialist and get screened, then let them work with your on addressing your limitations.


Everyone has something that they need to address when it comes to imbalances within their body. The important thing to know is that you have to except the fact that you have a limitation and that you address that limitation on a daily basis. Some days might take more time than others to workout those limitations, some days you might only work on cleaning up that limitation and nothing else.

This is fine, actually I believe that Brett Jones, Master RKC and Gray Cook, RKC would agree with me on the fact that if you don’t improve on your limitations then you should not be working out. “If you don’t have time to perform your prep work, then you don’t have time to workout” (Brett Jones)

This means taking 5-15 minutes in the beginning of your workout and addressing this issue that you need to fix. For example, if you ever check out Brett Jones’ Applied Strength blog (he posts his workouts on there) he ALWAYS has some type of prep work to address his limitations. Whether it be Z health work, ASLR work, brettzels, you name it he is working on addressing any limitations he may have before he even picks up a heavy kettlebell. This means not only a safer workout, but a more productive workout as well.

As for another example I will use myself. On the FMS my lowest score has been on the shoulder mobility test. Through time and the discovery of the RKC system I have improved on this imbalance. But, I continually must make an effort to address my thoracic and shoulder mobility to make sure that I am in balance before I workout or there is a good chance that I will fall back into my old patterns and return to a lower score on the shoulder mobility.

I have two very strong ladies in my Injury Prevention & Human Performance program who begin every workout that they perform addressing these limitations. One has a knee mobility issue from a previous injury/surgery and the other addresses her shoulder/thoracic mobility on a daily basis. They always make time to address these corrections first and foremost.
Not sure what your limitation is? Find a FMS specialist or a CK-FMS specialist and get screened, then let them work with your on addressing your limitations.