Posts Tagged ‘Functional Movement Screen’

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.

Hello everyone.  Wanted to see if I could get the word out to everyone who is interested in learning more about how we use the Functional Movement Screen to enhance our programming and clients success in the group setting.

As many of you may know, we specialize in group kettlebell classes but also include bodyweight exercises, TRX Training, battling ropes and other drills (ALOT of self limiting exercises).

Basically our Foundation here at SG Human Performance (its even in our mission statement) is using the Functional Movement Screen.

FMS provides us the following:

  • Establishes rapport with new and existing clients
  • Determines programming success
  • Boosts Metabolism (YES, hard to believe I know, but its so true)
  • Improves exercise technique
  • Assesses client progress

So I am opening up my blog for ANYONE to ask their questions about how to use the FMS to enhance themselves as a fitness professional and also to enhance their rehabilitation or fitness business.  Please post a comment to this blog with your question and I will do my best to answer it.

If you don’t believe me (or want more information) check into Alwyn Cosgroves “Ultimate Guide to Fat Loss Programming” and how he uses the FMS in his Fat Loss Programming in both Semi Private and Group Training.

Hello everyone, hope you are all doing well and training smart (I know I always say that but I feel it is important to let all of you know that I care).

Today I wanted to present to you a CK-FMS Success Story that we achieved just recently.  This individual contacted me after meeting me at CK-FMS and asked if I would be interested in providing him coaching and programming to improve his FMS score, get him out of pain and help him achieve some of his goals.  The only problem was is he lives about 6 hours away and is unable to come at all for an FMS screen and visits to work on his programming.

At first I was going to turn him down and have him see someone locally, but since he is the only CK-FMS of his kind where he was there were no other options, plus I was assured by Master RKC, Brett Jones that this type of program can and will work if you use the Functional Movement Screen as your foundation for programming.  So I took on the task of improving this person’s FMS.

Let me provide you a little background information on Corey (in his own words).

“I met Mark Snow at the CK-FMS in May of 2011. At the time I has just pulled out of the RKC Level  II workshop and into the CK-FMS because I was experiencing pain from my workouts. I have a “nice healthy” case of scoliosis, and my overhead pressing was causing low back pain and numbness down my leg. After bombing my FMS (scoring an 11 at CK-FMS), and struggling with daily activities I decided only a fool trains himself.  I asked Mark for help with a goal of moving better, feeling better, living pain free and a completion of the USSS snatch test.”

So we have established some goals below (this is the destination in our journey).

Goals:
•    Pain Free
•    Achieve Secret Service Snatch Test of 200 snatches in 10 minutes
•    Become efficient in all Level 2 skills (pain free)
•    Improve and stay technically sound in Level 1 skills (pain free)

Next we needed to determine where we are currently at in our program (our starting point in our journey).

I had him video his FMS screen and send it to me to score.  Its not that I didn’t think he would score his FMS well but I have seen a tendancy for individuals to pad their score a little by accident.

Here was his FMS score Day 1:

The good news is that he has already improved 2 points since CK-FMS by working on his lowest score at that time (Active Straight Leg Raise) this also improved his Rotary Stability from 1/1 to 2/2.

First step in developing the program is to remove the negatives.  I asked Corey to provide me with a list of exercises/workouts that he is doing for 3 days and send it too me.  Basically, Corey was doing A LOT of loaded upper body pushing activities and not enough upper body pulling activities.  I wanted to take pressing, snatching and squatting off the table for a little while since they all were established at red lights in my mind.

So here was our first plan of action:

So with all of this knowledge in our corner I devised a workout plan (built the map).  Please remember that I instructed Corey to constantly follow up with me and let me know how the workouts are going and to keep checking the baseline to make sure we are staying on track.  Once the map has been built there doesn’t mean that we can’t take any detours and have to revise the map now and again.

We kept in contact and once Corey was able to complete the program (4 completed weeks of workouts) we rechecked vital FMS scores to make sure we were on track.  Then I would revise our plan of action and from there establish the program for the the next 4 weeks.

I am very pleased to state that, for 4 months of training, Corey stayed the course and trusted the program and did not try to add anything additional to the program.  He sent me every video that I asked for as I wanted to make sure the program was doing what it was designed to do.  Here are his words on what he has accomplished throughout this time.

“It’s important to me that I see tangible improvement on paper. Keeping that in mind, my FMS score has improved to a 17.  My get up has gone from a 32k max to an easy 40k max (I don’t have a heavier bell or I’d try it).  My bottoms up clean and press is now an easy 24k. Intrestingly enough, I’m up 3lbs but down 2% bodyfat.  And as far as nontangibles, I don’t hurt all the time now.   My low back pain has subsided.   The leg numbness is gone. And as a father… I can play with my 7 year old son pain free!

“I need to say that everyone needs a coach.   In my area I was the only RKC (pending Ck-FMS) and as a result I get a ton of questions about training programs.   Dan John says: “”only the fool trains himself””, and for me that was spot on accurate.   I need someone like Mark Snow to give me a path.   That way I don’t think for myself and screw up.   I needed an outside view and a professional application of the FMS to fix me and help me achieve the goals I have set for myself.   As an RKC… I expect and demand a lot from myself, but Coach Snow provides a brilliant map.  Without his Yoda-like skills, I’d still be hurting and nowhere near where I am.   Mark is a perfect example of what it means to be a part of the RKC community.   Thanks Coach!

So there you have it.  Determine you starting point, determine your destination, draw the map, and continue to re-evaluate the map and your baseline to see if you are going in the right direction.  Even long distance, a lot of fantastic things can happen if you use the FMS as your baseline and re-evaluation tool.

Hope all of you are doing well and training smart.  Nikki and I were progressing very well in our RKC Level II Training in the past few weeks.  We were feeling more grooved with the bent press, clean and jerk was coming along well with few problems and pull up and pistol training was really starting to take off thanks to the pistol progressions we were given by Senior RKC Franz Snideman (you can also youtube Doc Mark Cheng on his pistol progressions as well as they are both outstanding).

The very cool thing is that we really worked with a simplistic type of approach that you would see in Dan John’s 40 day workout program.  We spent 2 days per week doing Level II skills, 1 day per week doing Level I skills, and 2 more days just getting in some swings.

Then we kind of ran into a wall training wise.  We went off to CK-FMS for a wonderful weekend and the following week off to Net Profit Explosion’s Mega Training and Orlando HKC.  During this time my skills began to start lacking.  My tailbone would be sore from time to time as well.  We got back from Orlando and were thinking of getting hard and heavy into training when we did a very smart thing, we FMS screened each other.  The astonishing thing was is that we both scored a 12.  This was a very kind way that my body was telling me I had some things to work on and to back off before I get an injury in training.

I feel that this was a very important lesson for me and for everyone reaching for a big fitness goal.  There is a time to hit the pedal to the metal and a time to back off.  As Master RKC Mark Reifkind states “the next step off of a peak is always down” & “tough guy periodization- Heavy, heavier, even heavier, INJURY, light, light, heavy…..” you get the idea. I feel a lot of this occurs not only within the RKC community when training for the RKC Level I and II (example: 1/2 bodyweight press for level II) but also in the health and fitness community as a whole.  We never want to back off.  We have to remind ourselves and our clients that we need to take ourselves in for an inspection and  tune up every now and then and get back to basics.

So this past week I decided I would listen to my body and go back to some of the very basics:  pistol progression from the beginning, deadlifts, body weight pull ups, and FMS correctives (mine was rolling patterns, scored 1/1). By the end of this past week my FMS improved by 3-4 points and now I am ready to get back into the training program.  We were also fortunate enough that Master RKC Jeff O’Connor came in town to teach the Omaha HKC.  The following day we hosted a mobility and stability workshop taught by the Red Neck Ninja himself and man was it fantastic.  More information on how that went is upcoming.

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.

Kettlebell Muscle

Hello everyone.  Has been a very busy end of winter and spring for us here at SG Human Performance so I apologize for it being so long since I have last posted anything.  I just recently finished reading Geoff Neupert’s Book “Kettlebell Muscle” and decided to give all of you a little taste of what is in store for you.

As you know I am a HUGE fan of anything Geoff puts out on the market because, IT WORKS!  Geoff is the master of programming as we have already blogged about with his Kettlebell Burn Program.  As a matter of fact the Kettlebell Burn program is a fantastic program for fat loss, gaining strength, and as preparation for the RKC.  I have used many of the burn workouts with great success towards their goals.  But enough about Burn you can read that post if you would like.  Today I am here to talk about MUSCLE!

The forward by Dan John alone should show anyone that Geoff knows what he is talking about and can put it down on paper.  Geoff explains in detail the science and reasoning behind his program.  The great thing about Geoff is that his explanations are in English and they make total sense.

Geoff also provides the idea and science behind complexes and chains and how these workouts convert you into a strong individual with increased muscle.  He also provides the following:

  • 13 benefits to using Complexes and Chains.
  • Breaksdown all the double kettlebell exercises that are in the program
  • Provides nutritional advice to help with the muscle building process
  • AND then breaks down the program details from Weeks 1-6 & Weeks 7-12

What more could you ask for?  As of right now I have not started the program as of yet but will here this Spring/Summer.  The reason you ask?  I need to prepare myself for a proper strength foundation before beginning this program.  I was, however,  fortunate enough to attend last years Summit of Strength event where Geoff presented some of his Kettlebell Muscle Programming and we drilled all the double kettlebell exercises for the program.  It was fantastic and I was blown away by how the double kettlebell exercises taxed myself.  He was even gracious enough to work with me individually to improve my squat :).

Here is MY suggestions of prerequisites before beginning Kettlebell Muscle

1.  Have a very good understanding of kettlebell training

  • I am biased, but being trained by an RKC (or have had a few sessions with an RKC) to make sure you have a good foundation on technique is a must before beginning this program

2.  You are currently asymmetry free and pain free

  • Got a nagging injury?  Take care of it first!  You should know by now how important it is to have balance in your life and that includes your body and your training regimen.  You should seek out a CK-FMS professional to make sure your body is in balance and ready for the density of the loading for this program (OR ANY PROGRAM FOR THAT MATTER!)

3.  You should have completed the Enter the Kettlebell Rite of Passage

  • Just a nice prerequisite to prepare for the program.  Performing and completing Kettlebell Burn would be a bonus as well.  (Can’t say enough about BURN!)

There you have it.  Right now I am in the stage of cleaning up some issues with my body and completing another round of ROP with a 24kg to help prepare myself for the Kettlebell Muscle Program.  More to come as I will take measurements and pics before, during and after the Kettlebell Muscle Program.

I hope all of you are training well and training smart.  Until next time, I wish you all well in your lives.

Kettlebell Training for Athletes (Published in West Metro Sports Magazine, Feb 2011)

By Mark Snow, MA, RKC, ATC, CK-FMS

Soccer Athlete Danny Working Out at SGHP During the Off-Season

Many athletes and their parents alike would like to know the best way to train for their upcoming sports seasons.  Ideally the goals of off-season/pre-season training program SHOULD be to:

  • help prepare the athlete for the upcoming season
  • have the athlete be more resistant to injury from the stresses of that the particular sport

Everything beyond these two goals is a bonus in my mind.  Ideally athletes want to get stronger, faster, and improve in their sports skills to accomplish their goals.  To achieve the bonus you must first achieve the first two goals.  Because for one, you cannot achieve much without a solid foundation and two, you cannot do anything if you are hampered by an injury all season.

So what type of training is out there that addresses the following:

  • movement based
  • trains the body as a whole
  • provides balance, proprioception, strength, skill, and power (all which are ultimately required to be a good athlete)
  • helps to address and correct imbalances and asymmetries (these can lead to poor performance and ultimately an injury)
  • MOST IMPORTANT – the exercises, drills, and movements carry over into the playing field, court and etc.

One method that we prefer is kettlebell training.  Not only just kettlebell training but the Russian Kettlebell Challenge (RKC) method of kettlebell training.  You see, anyone can go to a local store and purchase a kettlebell and practice at home to a book or DVD with some positive carry over effects to their skill level.  But how did all you athletes learn your particular skills in sports?  More than likely you met with a coach at one time or another and practiced, drilled, and practiced (again) sports skills.  This is what allows you to thrive in your sport, you have a solid foundation of sports skill.  The same can be said of the RKC system and what we provide our clients.  The system provides a step by step process of developing your body as an athlete in the way that addresses all of the bullet points above as well as helping you achieve your goals of preparation for the upcoming season and preventing injury and all of those bonuses as well.  The RKC system uses the kettlebell as a tool to provide the following positive adaptations to the body:

  • Coordination
  • Dynamic Mobility & Stability
  • QUALITY of movement
  • Strength
  • and the ultimate goal POWER

Any athlete can work or be worked out until the point of exhaustion, but what was the carry over effect if any?

Two of the foundational kettlebell exercises of the RKC is the kettlebell swing (see above) and the turkish get up (see below).

These two lifts ALONE provide a huge carry over into the sports fields as they require:
proper movement (the same movements to properly perform your sports skills with efficiency)

  • demand coordination
  • work the body as a whole

Now do we use only kettlebells? Nope, but the majority of our training includes using kettlebells.  Anything else we use (bodyweight exercises, battling ropes, TRX suspension training) is still used under the RKC System of training.  Why you ask that we use kettlebells over other conventional methods?  Because I have worked with athletes from as young as 10 years of age up to professional athletes and I have NEVER seen the type of response and carry over effect of training into the athlete’s sport that the RKC system of kettlebell training provides.  The proof is in the pudding.  If you need proof just ask the Indianapolis Colts and the Vanderbilt University Football and Baseball teams (just two immediate examples, there are many more).

Ultimately if you want to prepare yourself for your upcoming season first take a look at your goals.  Next you need to find a way to train that will help prepare you to achieve those goals.  If what you are doing right now does not carry over into your sport nor towards you goals then you need to find another way to train in my mind.

Mark Snow is a Russian Kettlebell Certified Instructor, Functional Movement Specialist, and Athletic Trainer.  He and his wife, Nikki, own SG Human Performance.  For more information on kettlebell athletics classes, semi-private training, or adult classes.  Check out http://www.sghumanperformance.com or email Mark at sghumanperformance@gmail.com.

Hello again everyone.  Hope all of you are doing well with your lives and training smart.

Today I want to review a DVD/Workbook combination by Master RKC Brett Jones and Gray Cook, RKC.  It is called Kettlebells from the Center: Dynami.

This workbook/DVD is a progression from the Secrets Series and Kalos Sthenos.  If you have not previously watched these before videos and workbooks I highly suggest to watch them as it makes a seemless transition into Dynami.  This workbook does a fantastic job of building your exercise skills through a proper progression.

Pattern Building>Slow Strength>Symmetry> and then Dynami (power).

Many of you may have heard that it speaks about the Kettlebell Swing and then its power counterpart, the Push Press.  But you would not believe how so much more is contained in this book.  They begin with the basics of movement as a great review that even includes often overlooked principles of movement screening and clearance tests to proper breathing (biomechanical and anatomic).

The DVD and workbook covers so many drills and progressions that are vital to myself not only as an individual but as an instructor.  I have progressed many individuals through the deadlift, swing and single leg deadlift much more efficiently with the use of the drills in this workbook/DVD.  SO MUCH is covered and it is great once again that I can see it on DVD and then be able to read the information and refer back to it in a workbook.

Items covered in Kettlebells from the Center (includes instruction, pattern building, slow strength, power and common mistakes)

  • Deadlift and variations
  • Swing and variations
  • Single leg deadlift and variations
  • Squat
  • Bottoms up squat
  • Press
  • Bottoms up press
  • Push Press
  • and Squat to Push Press
  • fantastic movement prep drills you have not seen anywhere else!

One thing I ABSOLUTELY LOVE about the bottoms up progression is that it is a fantastic way for you as an individual to address symmetry and be able to clean those things up.  Those of you going through the ROP ladders to get your clean and press numbers should really consider using some of the bottoms up progressions during your off weeks or your variety days to help you to address your symmetry.  You WILL notice that with these particular drills will help you improve quickly and avoid injury as well!

Again I highly suggest Dynami for you to purchase for yourself and for your clients.  All of you will greatly benefit from this series.  It is a must for those individuals who are training for RKC Level I and II to help you progress efficiently and get the strength you need to complete the requirements of your certification.

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.