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Optimizing Movement and Torque

The document discusses principles of movement including generating torque through the hips and shoulders to stabilize joints, assessing movement competency through various tests of functional positions like overhead presses and squats, and emphasizing motor control and positioning over isolated stretching to improve performance and reduce risk of injury. Learning fundamental strength and conditioning movements provides a framework for safe and effective movement that can be applied to any physical task or sport.

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0% found this document useful (0 votes)
38 views6 pages

Optimizing Movement and Torque

The document discusses principles of movement including generating torque through the hips and shoulders to stabilize joints, assessing movement competency through various tests of functional positions like overhead presses and squats, and emphasizing motor control and positioning over isolated stretching to improve performance and reduce risk of injury. Learning fundamental strength and conditioning movements provides a framework for safe and effective movement that can be applied to any physical task or sport.

Uploaded by

kedareakash007
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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1.

Movement signal overlap over pain signal that’s why you don’t feel pain when you perform bad
movement you feel it after cool down.

2. notable problem with our current thinking is that it continues


to be based on a model that prioritizes task completion
above everything else. It’s a sort of one-or-zero, task-done-or-not,
weight-lifted-or-not, distance-swum-or-not mentality.

3. Remember, classical strength and conditioning movements (gymnastics,


Olympic lifting, powerlifting, sprinting, etc.) are the vocabulary of
human movement. Sport doesn’t look exactly like squatting and bench
pressing. But if we connectthe dots, drawing attention to
the principles inherent in these movements, you can go
out and apply those principles to the new set of variables
that is sport and life.

4. your trunk is organized and you’re applying the right amountof


torque throughyour joints, your ability to generate maximum force—
safely and withoutrisk of injury—improves dramatically.

5. way to think about torque tension is to match it with


your midline stabilization strategy: If your torque and midline
tension levels aren’t in sync or your midline stabilization strategy
is weak, your spine will sag the moment you start
applying an external rotation force.

6. the more you turn your hands or feet away from your body, the
less torque you can generate. And the less torque you
generate, the less stabilityyou have.

7. TORQUE TEST
shoulder stability torque test – push up butt acuity test , open-hand torque test, rings push up
torque test

Hip stability torque test – open foot torque test , butt acuity test , base of support test, monster walk
test , monster squat test, stable foot test, external rotation test ,torqueless squat test , ankle
collapsed test ,

8. Torque, as it’s used in this book, describes the action of


stabilizing your joints in a good position by creating a
rotational force from your hips and shoulders

9. In order to stabilize your joints in a good position and


preserve a braced neutral position, you need to create
global stability. You do so by: Creating an organized,
stable framework for your trunk (movement principle #1)
Initiating movement from your primary engines(movement principle
#2) Generating a torsion force through your extremitie

10. The functional positions for the hips and shoulders can be
categorized into seven basic configurations: four for the shoulders
and three for the hips. These seven body archetypes, which
represent the start and finish positions for most exercise
movements, encompass all the range of motion and motor
control that you need to be a fully functional human
being. Consider the body archetypes and the tunnel conceptas a
blueprint for assessing movement and positional competency
and range of motion restrictions.

11. If you take the time to get yourself organized—brace


your spine in a neutral position, hinge from your hips and
shoulders, and create torque —chances are good that you will
enter and exit the tunnel in a good position. But if you
enter the tunnel in a bad position, you have only two
options: continue moving in a compromised way or restart the
movement in a good position.

12. The point is that a lot of athletes and coachesmistakenly


focus on drillsaimed at improving the finish position when the
real problem is

the start.

13. ARCHETYPE TESTS

- OVERHEAD ARCHETYPE TEST – standing oh test / with DB, lying OH test , hang test

- press test –standing bottom push up position , ring / floor bottom push up test , dip bottom test,
planch push up bottom

Hang test – standing hang test, high pull test ,behind back test , dumbbell carry test

Front rack test -


1 . arm straight – basic quick test, start push up position floor / rings, planch push up start position

2. arms bent – basic quick test, kb front test , goblet front rack , barbell front rack

Squat test – basic air squat , barbell back squat , oh box squat

Deadlift test – bent over test , KB deadlift test, barbell deadlift setup , snatch set up

Pistol test – diagnostic tool for full hip and ankle flexion, bottom pistol shape , narrow stance squat
to pistol

Lunge test -quick lunge test , oh lunge test, hands behind the back lunge test

14. learning functional movements gives you a universal language for


all human movement. That is, if you’re fluent in full-range
strength and conditioning movements—squatting, deadlifting,
pressing, pulling, etc.—you have universal models for moving safely and
effectively regardless of what you’re doing

15. if you understand what’s going on when you do a pull-up,it’s


easier to climb a tree safely because you know how to
create torque and trunk stability. So as long as you understand
how the movement principles work and you develop
reproducible motor control patterns, you have a model for
reconstituting organized, stable, and efficient positions in any
environment

16. simply, you have to treat strength and conditioning movements


as tools for improving life and sport performance and
turn the gym into a movement assessment laboratory

17. Scaling Up (Make a Movement Harder):


- Speed example: Perform as many repetitions as possible in
20 seconds.
- Volume example: Increase the numberof sets or repetitions.
- Load example: Increase the weight incrementally.
- Upright Torso Demands example: Progress from a back
squat to an overhead squat.
- Intensity/Metabolic Demand example: Combine multiple movements
into a highintensity workout (for example, run 400
meters and then perform 25 air squats without resting).

18. Scaling Down (Make a Movement Easier):

- Shorten the Movement example: Decrease the range of


motion.
- More Points of Contact example: Create an additional base of
support(such as holding onto a pole as you lower into a
squat).
- Decrease Load example: Use a band to assist with the
movement

19 . Hypermobility guideline
1. Prioritize motor control and strengthen muscles around the joint(s) by
focusing on category 1 movements and avoiding potentially
harmful category 2 and 3 movements
2. Using the body archetypes as a guide, learn what normal
ranges of motion are for basic positions like the squat and the
press.
3. Focus on sliding surface mobilization techniques and avoid end-range
muscle dynamic mobilizations and joint capsule mobilizations

20 . stretching issue is that it addresses (albeit poorly) only one aspect of


your physiological system—your muscle. It doesn’t address the positions
of your joints or what’s going on at those joints. It
doesn’t address sliding surface function —that critical interplay between
your skin, nerves, and muscles. And it doesn’t address motor
control.

21. Stretching is not important. Position and the application of


position through movement are what matter most.

22. To solve pain always focus on movement motor control / biomechanics first and then joint or
tissue restriction
23.The mobility system
1. Joint mechanics - In order to effect change within a joint capsule,
you need to create space within the joint. You do so by
creating a banded distraction (see the photos on the next
page)—meaning that you use a band to create space and
facilitate movement around the joint. Physicaltherapists have done this
manually for a long time, but the band enables you to do
it yourself.
A. BANDED DISTRACTION – you can distract shoulder and hip or ankle and wrist
B. The third way to address joint capsule restriction is simply to
force the joint into a good position and then add
rotation.
C. Another way to treat a stiff or painful joint is to
create a gappingor compression force around the compromised area. ( FOR
ELBOW AND KNEE JOINT SPECIALYY)

2. Sliding surface dysfunction – PRESSURE WAVE , SMASH AND VOODOO FLOSS

3. muscle dynamics ( stretch pnf style) - help facilitate change in the tissue
(lengthen the tissue) and restore some muscle contraction. And, more
important, you’re always biasing or emphasizing positions that look like
the positions you’re trying to correct.

24. My general rule is to prioritize motor control, joint capsule work, and
banded flossing (see page 144) before training, and to save the
sliding surface and muscle dynamic end-range mobilization techniques
for after training.

25 . Mobilazation method

1. Pressure wave mob – after workout


2. Contract and relax – 5 sec : 10 sec ( for muscle dynamic ) , 5 sec engaged and then sink
( sliding surface) post workout
3. Banded flossing – (flossing refers to movement) The easiest way to deal
with muscle stiffness is to bring the joint into a
good position by using a band, and then to create
movement throughthe
joint, which I refer to as “flossing. Before and after or between
workout or sets
4. Smash and floss - Once you have applied a smash to the affected
tissue, you “floss,” or move, the limb around in every
direction throughas much range of motion as possible
5. Tack and twist - To perform the tack and twist, press a ball
into the target area and then take up the skin and
soft tissue slack by twistingthe ball.
6. Voodoo floss band compression - Before training, when you have a
swollen joint, when you want to treat a painful trigger
point or join. For example, if I’m VooDoo
Flossing around my suprapatellar pouch (the front of my
knee), I put a 75 percentstretch over the front and
50 percentaround the back. Wrap with a half-inch
overlap (half the width of the band).
FOR SWOLLEN JOINT - To flush out ankle swelling caused by a
sprain, for example, start as close to the tip of the
foot as you can, wrapping with about a half-inch
overlap (half the width of the band) and keeping
about a 50 percentstretch in the band all the way
around the swollenankle. The keys are to begin wrapping
a few inches below the swollenarea, leave no skin
exposed, and keep even tension in the band. Once the
foot is wrapped (compressed), move it around for a
couple of minutes. Take off the band to give the
tissue a few minutes to rebound and recover,
and then wrap it again. Repeat this process for about 20
minutes (2 or 3 cycles) or until you stop
experiencing change
7. Flexion grapping - Before or after a workout, if you’re
missing flexion range of motion in your knee or elbow.
26. THREE RULES FOR RESOLVING PAIN
1. IF SOMETHING IS NOT IN A RIGHT PLACE PUT IT IN A RIGHT PLACE
2. IF SOMETHING IS NOT MOVING , GET IT MOVING
3. WORK UPSTREAM AND DOWNSTREAM OF PROBLEM

27. MOBILITY PROGRAM

1. Identify your position or area of restriction and mobilize


within the context of the position you’re trying to improve.
2.Mobilize upstream and downstream of a painful area.

28 . SEVEN RULES OF MOBILITY

1. TEST AN RETEST
2. IF IT FEEL SKETCHY , ITS SKETCHY
3. NO DAYS OFF
4. MAKE MOBILITY REALISTIC
5. ALWAYS MOBILIZE IN GOOD POSITION
6. DON’T GET STUCK INTO ONE POSITION , EXPLORE YOUR BUSINESS
7. DON’T MAKE PAIN FACE
8.

29. If mobility is the only limiting factor, I recommend starting


with a wider stance and working toward an all-purpose stance as
your mobility improves.

30. a wide stance is also good for people who have too much
range of motion.I’m referring specifically to hypermobile
athletes (see page 128) who are so flexible that they have a
hard time stabilizing and creating tension in their joints. Adopting
a wide stance and positioning your feet straight creates tension in
the system. This helps people who have too much slack in
their joints find stabilityand avoid potentially harmfulmovement
errors.

31. if you view athletic movement through the lenses of “how


much” and “how fast,” your odds of defaulting into bad positions
skyrocket. The pull-up is a sizzling example. In most cases,
little or no attention is paid to how an athlete sacrifices
his spine, neck, and shoulder position. The quality of a
pull-up gets reduced to “Was he able to get his chin
over the bar? Yes or no?

32. If you can’t perform the movement correctly without


compensating into a bad position, it’s damaging. You canget
away with it for a while, but eventually hanging
with bent elbows and overextending your lumbar spine is going to
catch up to you.

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