The Functional Movement Screen

In August of this year I attended the Core Training Systems, Functional Movement Screen seminar in Boston, MA. The city was beautiful and I ended up learning so much in a small amount of time. I now am a Certified Specialist of the Functional Movement Screen and use it as the very foundation of my Injury Prevention and Human Performance Program.

The Functional Movement Screen (or FMS) was developed by Gray Cook. Gray is a licensed Physical Therapist, a Certified Strength and Conditioning Coach, a level 1 coach with the US Weightlifting Federation, and is also a Level 1 Russian Kettlebell Instructor.

The FMS basically is 7 individual movement exercises that represent the foundational movements that exist since we were just babies. The tests include the Deep Squat, Hurdle Step, In Line Lunge, Shoulder Mobility, Active Straight Leg Raise, Trunk Stability Push Up, and Rotational Stability. Each movement is graded on a scale of 0-3: You get a 3 if you can perform the movement without cheating, 2 if you perform the movement but cheat, 1 if you cannot perform the movement at all, and 0 if you have pain with the movement. Highest score you can achieve is a 21. Some of the tests include you performing a test on the L side and a test on the R side.

Once the test has been completed this gives the FMS specialist a detailed map of the individual. What "the Map" will indicate if there are any asymmetries or imbalances present within that particular individuals body. Asymmetries are the second leading factors that can lead to injury (#1 is previous injury). It also tells the specialist if the movement issue is a stability problem or a mobility problem.

With this information we can determine what movement needs to be improved on to provide better balance to the individual.

So who could benefit from this? Everyone. Whether you have suffered a previous injury or had surgery, you are planning on training for that first 1/2 marathon, you want to begin an exercise program for one of your goals. This movement screen should be done first and foremost. If you test out and you have a good score with no imbalances, then train away. If you have a poor score with pain or imbalances then you need to work with a specialist who knows how to correct those movement imbalances.

NFL teams' Athletic Trainers & Strength Coaches use the FMS, why shouldn't you? I will try and get some video up on my first FMS that I performed for myself.

For more information on the FMS, and to find an FMS specialist near you. Check out http://www.functionalmovement.com/

Kettlebell Bootcamp #12 (I got a weak Left cheek)

Very good class today. Not only in a performance aspect, but I always love it when I learn something in a workout.

As many of you already know (just ask my wife Nikki) I always preach a lot at about muscle imbalances and how they can wreck your body with activities. The beautiful thing about kettlebell training is that it helps you to work on those muscle imbalances, like my Left butt cheek (sort of speaking).

Today (after warm up) David had us get into a half kneeling position and move our feet in line like we were kneeling on a tight rope (I call it half kneeling tightrope position). Then had us rack the kettlebell and press it overhead. We have done this before but before we would have the left leg forward and press up with the right arm, which was hard enough. Today we had to have the left leg forward and press with the left leg. Talk about hard & unsteady. Then Dave showed what we were doing and then showed what it looks like if you engage your stabilizers (some people say "core" I like to say pillar) this means David engaged his hip stabilizers by squeezing his butt, engaged his core by how he likes to call it "pull your sternum and your pubic bone together" and engaged his scapular stabilizers in his shoulder by pulling back and down with the shoulder blade and squeezing the handle with his hand. This made the movement much more "efficient" lets say with way less "energy leaks". It is those leaks that occur during movement within our training or everyday activities that can lead us to injury.

As it turns out when I was pressing with my right arm, I was having a significant amount of trouble! Does that mean my right side is weaker, maybe. But more than likely it means that I am having trouble stabilizing with my left hip (my weak left cheek). I also notice this with my turkish get ups as well. Here is our workout today:

• We did 1x5 tightrope half kneeling same side presses each side, then received more instruction then repeated with 1x5 each side with much more efficient presses

• Then of course we did KB swings 30 seconds on, 20 seconds off for 6 rounds.

40-45 minutes later and 500 calories later we where winded and finished. Great workout! I will try and get us some video up of the tightrope press when David and I have time. I am also going to introduce everyone to the Functional Movement Screen and how I tested on the FMS before I began kettlebell bootcamp. Have a terrific day everyone!