The Evolution of Movement in Training

At the base level most trainers and coaches start out thinking of program design more so in terms of muscle groups vs. movement patterns.

Developing programs using the Upper/Lower or Legs/Chest/Back and Bi’s – type of rational

Now if your client or athlete is a figure competitor or has purely aesthetic goals, this cruder notion actually has huge validly to the out come. After all, on stage no one really gives a shit how well integrated your over all movement patterns are, so long as your on stage composition and posing are noteworthy.

But for those of us that work with folks who are more than just the athletically driven, especially those having reoccurring niggles and injures we need to start thinking more so in terms of movement vs. muscles

The next stage of movement evolution is normally based around the primary movement patterns.

Something like:

• Squat
• Lunge
• Vertical Push
• Vertical Pull
• Horizontal Push
• Horizontal Pull
• Rotation

However there is still a fundamental flaw with this way of thinking. Not that its wrong but in reality the body is more than just muscles or individual movement patterns.

“Its an integrated system of muscles and movements”.

Muscles in a movement sense work in unison; these “slings” of connection not only help control movement quality but also allow the body to produce force more optimally. When there is a “break” in these links movement quality, control and force production can all be significantly diminished. (1)

So what are these muscular slings?

1. Posterior Sling System (PSS):
2. Anterior Sling System (ASS)
3. Lateral Sling System (LSS):
4. Deep Longitudinal System (DLS)/(SSS):

It’s probably safe to assume most of us don’t think about program design in terms of sling systems. Rather we think in more general terms such as the “posterior”, “anterior” or “rotational chain exercises”. 

And yes although some of those chains are similar to the muscular slings, they do differ slightly. Arguing the semantics of this is genuinely a waste of time.

Rather by understanding these systems we deepen our understanding of movement and allow ourselves to critically develop our appreciation for the movement demands of our clients.

Here are a few examples:

Anterior Sling System (ASS).

• Provides stability during the stance phase of gait, also contributes to the pulling through of the leg during gait.

• Important in creating stability for acceleration, deceleration and change of direction

Exercises examples:

Activation: Kneeling Woodchop -External oblique with the opposing leg’s adductors and internal oblique.

Integration: Single arm cable push (90% weight split to leading leg) External oblique with the opposing leg’s adductors and internal oblique.

Posterior Oblique System:

• Assists in anti rotation of the pelvis during gait
• Acts as an energy store “spring like effect” to create more efficient movement during gait.

Exercises Examples:

 Activation: Lateral Ball Roll – The Latissimus dorsi and opposite side Gluteus maximus/Biceps femoris 

  Integration: Single arm, Single leg row – The Latissimus dorsi and opposite side Gluteus maximus/Biceps femoris 

Deep Longitudinal System:

• Dominant in control of ground reaction forces during gait.
• Mechanism of propulsion during lower intensity walking and proprioceptive mechanism giving feedback about ground reaction forces during gait.

Exercises Examples:

Activation: Single Leg RDL – Erector spinae, thoracolumbar fascia, sacrotuberous ligament, and bicep femoris.

 

Integration: Single Leg Diagonal Leg Hops- Erector spinae, thoracolumbar fascia, sacrotuberous ligament and bicep femoris.

Lateral System:

• Provides lateral stability (Not to be confused with lateral motion)
• Often used to create stability in the pelvis during walking, stepping, etc.
• Weakness in the sling linked to 1) pain in the hip 2) poor knee tracking, 3) possibly issues with ankle sprains and 4) increased ACL incidences

Exercises Examples:

Activation: Lateral band walks – Glute medius, minimus and adductors on same side and with Quadratus lumborum on opposite side

Integration: Lateral box step ups – Glute medius, minimus and adductors on same side and with Quadratus lumborum on opposite side

Although these are just a few examples, there are of course many more to choose from.

Conclusion:

Although it is important to think in terms of the movement demands placed on our clients it’s also important to understand how these muscles or movements work in unison.

A small focus on training these muscular slings can help improve:

1. force production
2. stop energy leaks
3. reduce the effect pain, by reducing the burden of over load on overworked muscles in the chain.

Stay strong

Jon Sharp

References:

1. The Pelvic Girdle: An Approach to the Examination and Treatment of the Lumbopelvic-Hip Region. Diane G. Lee

2. How to Eat, Move and Be Healthy!– Paul C

3. https://www.coreconcepts.com.sg