6 Movements you need to be doing to increase performance and decrease injury.

The faster that you understand and implement the notion that movement = rehab and rehab = movement, the faster and longer you will be pain free and unrestricted in your movement. 

Range of motion affects movement
Movement affects structure Structure determines strength Strength determines performance

If any of these links are broken the potential for injury is increased and your potential for performance is decreased.

When your body is moving well, your mind will be unrestricted, and vice versa.  Unrestricted movement will be the key to unlocking an unrestricted mindset.

Your priority should be to create consistent, perfect movement before adding load , intensity or speed to your training and allow your body to get “stronger” through more training volume and skill acquisition. 

The ability to understand your capacity and thresholds for intensity, volume and work capacity will lead to much greater performance gains and much less injury time. 

So in order to stay injury free, we recommend introducing these movements with perfect form so that you can develop #strengththroughrange

#1The front squat

The front squat squat is a key indicator that your body is moving the way it should. It displays a great combination of strength, flexibility and active range of motion across multiple joints. 

When done correctly, you’ll increase strength and performance across a range of modalities and domains.

#2 Cross Bench Pullover 

The Cross bench pullover is going to help increase our ability to increase range and produce force through our Thoracic spine.
(The 12 vertebrae between your neck and lower back)
Essentially if we can increase our ability to extend and create range through our T spine, we’re gonna have a much better ability to get things above our head whilst keeping our shoulders and lower back safe.
This loaded mobility is a massive bang for buck. 

#3 Jefferson Curl

Contrary to popular belief, spinal flexion isn’t always a bad thing. It’s only a bad thing when you don’t have the capacity.
By starting light and slowly developing capacity, you’ll be preventing future spinal injuries.
It also increases length and strength through the entire posterior chain, meaning that your body will be set up for much greater work capacity.

#4 Knees over toes split squat
Being able to get your knees over your toes is part of being a human.
The inability to do this will lead to premature decrepitude and likely, a lot of pain on the journey.
Along with the benefit of increased range on the front leg, the back leg also sees some huge benefit with the loaded hip extension. Too many people have tight hip flexors which leads to lower back pain and other hip related injuries, so this drill is the perfect way to ensure we lengthen and strengthen the hips.
As with everyone, start light and start easy. You can always add intensity but you can’t take it away.

#5a Deep Parallette push up or #5b Supinated DB bench press
The shoulders generally get injured because they are tight through the front and weak through the back.
By doing these push ups and or supinated DB press, we can reverse those effects.
We can increase the length through the front and the strength through the back so that we can allow the humerus to sit more comfortably in the shoulder socket and therefore increase our performance whilst decreasing our risk of injury.

#6 The deadlift

The deadlift is our key strength indicator. If you can lift heavy things (safely), you can be confident your body is in a good place. Apart from the whole body workout and

anabolic hormonal benefits you get from hanging onto something heavy whilst you pull it from the floor repeatedly, we know that being strong in the deadlift can often be the best way to prevent injury due to our ability to brace the midline in what’s known as the “valsalva maneuver” . 

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You’ll be surprised how easy, effective and sustainable this process is
Picture of Brandon Hasick

Brandon Hasick

Director and Head Coach
Body By Brando


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