Jessica Bento, Physical Therapist (Co-Creator DVRT Restoration, Shoulder & Pelvic Control Courses)
It is a good thing, really! The fact that therapists are starting to have a greater appreciation for the role that smart functional strength training can bring to not just building muscle, but improving movement, decreasing chronic aches/pains, and building a higher quality of life. On the other end of the spectrum, it appears fitness professionals are realizing that the key to helping many of their clients reach their fitness goals is to address movement issues, muscle imbalances, and compromised nervous systems.
While we are moving in the right direction, there is still a gap in our overall view of fitness, performance, and rehab. One of the biggest issues is our need to compartmentalize exercises rather than see them in a broader scope of movement.
For example, why is a glute bridge a “corrective” exercise and a deadlift is a “strength” exercise. They are both hip hinge movements, just on different points of the continuum of movement. When we position exercises in such a manner we start to make assumptions that a glute bridge isn’t strength and a deadlift can’t be corrective. Neither one is really true and is the reason we need to bridge the gap from rehab and performance much closer.
“I’m A Movement Specialist”
I hear such a statement on a daily basis from all areas of health and fitness coaching. Come on, in reality, we all make people move, so what is a “movement specialist.” While I love the idea of movement, I am fearful it is falling into the abyss of buzz words like “functional” and “core”.
If we use such words as a basis for exercise prescription (yes, when we create workouts or training programs we are basically prescribing exercise) we should be able to clearly define their meaning. In my previous article (Functional Training: Is Your Training Truly Functional?), I shared how I tend to lean towards spine specialist, Dr. Stuart McGill’s view on movement.
He includes the following patterns:
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Going heavy on an exercise often gets overlooked as a valuable way to learn about better movement. Many times we can “get away” with technique flaws on lighter weights that get exposed when we go heavier. Using more load can also give us valuable feedback upon movement concepts that we sometimes forget about or get a bit lazy on when we use lighter weights. ___________ Of course heavy itself can be underestimated. In our #DVRT system many people don’t think 100 pound Ultimate Sandbag sounds heavy since in barbell training that isn’t very heavy. However, we forget that an Ultimate Sandbag is quite different than a barbell. The center of mass is far from the grip making it feel heavier, the dimension makes the movement a lot more unpredictable and having to be accurate, the instability makes every rep slightly different and demonstrates good technique or explores bad technique. __________ This series of videos shows us using more load in all 7 foundational movement patterns (squat, hip hinge, push, pull, lunge, rotation, and locomotion). Yes, there are 6 exercises but some have multiple movement patterns. You can make this simple and do 5 repetitions of each movement (except the march which you can aim for 60 seconds of work) and go for 4-5 rounds. You will find that combining strength, stability, mobility, power, and reactive work definitely gives you a new perspective on functional strength. __________ Great work by @martinadame1 @corymcripe and @dvrtfitness_uk
You can see how in DVRT we focus on movement patterns which doesn’t mean training less muscles, but actually more. Training the body the way it is designed to function allows us to get better results faster.
Agreeing that these patterns make up the components of movement, then we simply look at each exercise by where they lie on the continuum of each pattern. What determines where an exercise fits on our continuum of movement? That is where our progressive overload variables come into play. Specifically we can think of the following…
How does this impact our ability to bridge rehab and performance? Let’s take a look at one of the more challenging patterns for many to teach; the lunge.
This is where our Dynamic Variable Resistance Training (DVRT™) system can really help us create specific progressions to help anyone improve movement efficiency. Since lunging falls under a “lower body dominant” movement pattern, we are going to address holding position of load before we manipulate body position. Why? In over a decade of working with a wide array of people it appears that changing load position is a less drastic change to complexity than body position when it comes to lower body movements.
Remember, we want incremental changes to the pattern so we can cement good movements rather than rubbish! Therefore, in the case of the lunge we would start different loading positions (in a tall kneeling position at first, if a client isn’t able to lunge). Why? As physical therapist, Gray Cook, states, “The position is just as important as the pattern. The position sets up the posture. The pattern sets up the movement.”
What most coaches and clinicians miss is that the patterns they start with are far too complex for the individual to ingrain good movement engrams. By starting an individual in the right level of the movement we can start to incrementally challenge the pattern. In the video below I demonstrate how different loading positions can help start to cement the pattern. The tools we use will be based upon their unique properties.
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It looks ridiculous right? Me trying to get my Ultimate Sandbag onto my upper back. In fact, I said to Josh, “how do people even do this?!” You can see instantly that the issue with trying use Ultimate Sandbags for back squats is that there isn’t a good shelf to rack the weight. That leaves me two options. Put the weight on my neck (which I hope people realize is a lousy idea) or flex my trunk forward to balance the weight (which puts more load through my low back). So, while we could have a good debate if back squats are good in general, we can see they obviously are NOT with Ultimate Sandbags! ____________ Does that mean we can’t get strong in squatting Ultimate Sandbags? No, it just means we need to use them in the means I show in this post. We have plenty of progressions and variations, all train slightly different qualities giving us greater purpose to our training. This is one example of something that people commonly misunderstand about our #DVRT training, Josh gives 2 other great examples iin our blog post which you can find the 🔗 in my BIO!
After we have worked through several of these loading positions, we can start to build progression off of body position. Each time we move to a new body position we can once again work through the loading positions. Do you have to go through each one, every time? That will be based upon how your client responds to the training. If they show improved movement capabilities and you think you can move to another level, try it! If they show compensations in response to the great stimulus then you know that you have to move back a step.
More importantly than showing you more exercises or variations is that you are building a system. When you have a system in place you can help and work with more people because you understand where you can take them on that continuum. If you just have a toolbox of exercises and tools then you are really using a shotgun approach to prescribing exercises.
Once you see how powerful these simple strategies are to improving movement and strength you will feel much more empowered to help your clients and truly close that gap between rehab and performance training!
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I like to think a good coach of any sort (I even consider a therapist as a coach in a different capacity) is about solving problems for people. For @joshhenkindvrt and I that often means solving issues for coaches across our industry and developing better solutions for clients. One that I see a lot is that people know that single leg exercises are great and have potential to solve so many issues but people don’t know how to progress them and end up doing what you see me doing in the first slide, holding onto something and trying to do single leg. _____________ What is one to do if people can’t do single leg exercises? For one, we can make them progressive in different ways. Through this series you see my using sliders to give feedback upon the range of motion I can control. The @perform_better band helps give me feedback upon making sure I am using my feet to create stability from the ground up. _____________ The different holding positions of our Ultimate Sandbag allows me to train different stability patterns as well. The weight at my hips allows me to create tension by pulling the handles apart and getting my “plank” locked in while holding in the crooks of my arms allows me more core tension and I can work on controlling my plank to a higher level. The press out while trying to “rip” the USB apart gives me a great plank in a different way that allows me to have better hip mobility through better core stability. ____________ The point is that there are often far more solutions than we are aware of in making progress and teaching people concepts of functional movement that we think are too far out of their reach! Josh wrote a good blog about this in regards to upper body exercises, many of the concepts will apply to your lower body training too! ➡️Check out the 🔗 in my BIO