Movement progression is something that we use within training cycles and programming in order to ensure an athlete can properly complete a main lift. For example, if the objective of the day is to get a youth athlete ready to back squat, we are going to program the main lift first and work backwards from there. What type of muscle activation does this athlete need? What type of movement activation does this athlete need? Movement activation is what we use the banded goodmorning for.
I am going to walk you through a sample deadlift day and explain the programming behind our muscle activation and movement activation. At the end, we’ve highlighted the banded good-morning as our movement exercise explanation. The video will take you through what we are trying to accomplish with this exercise as well as common deficiencies we often see when completing this movement.
As coaches, we love incorporating the deadlift for it’s overall strength benefits which initially will lead more to injury prevention with our athletes opposed to performance enhancement. Teaching an athlete how to stabilize their midline while completing a proper hinge movement during the descent of the deadlift while simultaneously bracing and driving through the ground on the ascent of the deadlift movement will translate extremely well to athletic performance.
As an example for today, we are going to use Sample Athlete A. Based on the initial consultation, Athlete A tends to struggle in the hinge position due to poor glute activation and midline awareness illiteracy. This athlete comes to us at around 4pm after sitting in class all day with poor posture. This coupled with the fact that they play softball and field hockey and are predominately in a flexed hip position while playing leads to typical quad dominant athlete. This athlete will present with extremely tight hip flexors, tight quads, under active glutes, and thus a lordotic posture.
Once we have decided that the athlete’s main movement of the day will be to deadlift, as coaches we then need to decide on what muscle inhibition, muscle activation, and movement activation need to happen in order for this athlete to get the most out of their main lift for the day.
First, how do we address the over-dominant quad and tight hip flexor?
1. Quad foam roll
2. Couch stretch
Now, how do we address the under-active glute and poor midline awareness?
1. Glute bridge
The purpose of this movement is to focus on glute activation and stabilization. Movement should be performed slow and controlled in order to focus on this region.
2. Plank work
Massive emphasis on posterior pelvic tilt. Avoid allowing the lower back to droop during the hold.
Lastly, we’d progress to the movement activation. Here we have highlighted the banded good-morning.
Making sure the athlete has properly progressed and is ready to begin lifting is essential for injury prevention. This will also ensure that the athlete is ready to get the most out of their main strength or power movement.