It is important to understand the optimum starting point in regards to lower body training. Without progression, movement pattern will fall apart and injury risk is increased dramatically 🚨
It is far more beneficial to progress over time with a good lifting technique and decreased injury risk. Here are some simple progressive steps 👇🏻
Bilateral before unilateral:
Focusing on bilateral movement first enables better stability through a wider base of support as well as focusing on exercise execution, technique and movement pattern 🏋🏻♂
Stable before unstable:
Build your foundation first through stable exercises. As well as better support, a stable surface allows you to focus on movement pattern and adaptations. Research has shown squatting on a stable surface activates the glutes better than unstable surfaces 🤸🏻♂
Partial ROM before full ROM:
Many athletes demonstrate good movement when working in partial range of motion but full apart when going deep. Progress ROM over time eventually working to full movement. A good example would be a high box squat progressed to a low box squat 📦
Body weight before loading:
I cannot stress this enough! Focus on body weight before going crazy with load! Loading the bar with weight without proper movement pattern is a recipe for disaster 🚑
Slow before fast:
Slow movements are vital for developing good movement pattern and exercise execution. High velocity should be introduced further down the line 💨
Simple before complex:
Don’t run before you can walk. Don’t over complicate exercises because it looks good. Build a solid foundation first before getting crazy with your workouts 🧱
Hope this post has been useful.
Toby
Toby Wood – BSc / MSc
Conditioning Coach / @performancelab_bodyclinic