Movement progression

What are the best exercises? I'd answer this with "big movements that use multiple joints and allow you to use the most significant loads possible." This would include movements such as squats, deadlifts, heavy presses, loaded carries, and heavy pulls. So, if I'm building a program for someone, ideally I'll include all of those movement patterns in the program.

Problem is, most people are ill-equipped to perform some or all of the aforementioned movements. The squat, for instance, requires significant strength in the muscles of the abdomen and low-back to stabilize the spine throughout the movement. It also requires a great deal of mobility in the hips, as well as significant strength in the hamstrings and glutes to control the eccentric load of the movement and accelerate the load through the concentric phase to full extension.

That's a lot to digest, but what we're getting at is that while the squat is overall more effective than say a leg extension, single joint movements and assistance work play a part to build a movement. A new trainee may lack the strength and neural coordination to perform all of the tasks involved in squatting simultaneously, but may be able to perform the tasks individually.

To build a squat, I first find movements that are more simple and easier to perform: the plank to practice stabilizing the spine, eccentric hinging to work on pushing back the hips and building strength in the hamstrings, mobility drills to practice internal and external rotation of the femur, etc.

Eventually the trainee will master these intermediate tasks and will be ready to progress to some form of squatting. I like goblet box squats (dumbbell or kettlebell) as an introductory movement, as they force the trainee to stay upright and give them a target for depth. Next I'd either manipulate the depth of the box or the load until they can squat 45 lbs at full depth, with the pelvis being lower than their knee while maintaining a neutral spine. 45 lbs is a relatively arbitrary load, but it is the weight of the standard olympic barbell, which would allow the trainee to transition to the barbell front squat and then the barbell back squat.Other tools in the toolbox would include unilateral movements and movements isolating the hip and knee extensors/flexors. The options are almost endless, and that's part of the fun of training. You get to experiment with your body and push it in ways its never been pushed before. The trick though, is to do it without hurting yourself and in a way in which your body can effectively adapt.

My point is that programs should be of appropriate load, with movements that can be completed properly. If you can't do a movement through a full range of motion, then you can't do the movement. The best option is to have a qualified trainer assess your movement capabilities and build a program to address your imbalances and help you progress to more advanced movements. Feel free to videotape yourself performing any of these movements and send them in. Or, as always, contact me and set up an appointment.

-Corey