Fact: EVERYONE struggles with certain movements in the gym.
Double Fact: Not everyone approaches improving the skill of movement in the same way.
So what do we do at Beyond Strength Performance NOVA, LLC?
We use the 4×4 Matrix to break movements down and address the needs of the individual.
We find modifications of the movement(s) that they CAN do, right away.
How?
We use the 4×4 Matrix as the scope through which we view movement (exercise).
Let’s just look at the basics.
On one end we have positions (represented in top portion of the picture below).
One the other we have resistance/pattern assistance (represented in the bottom portion of the picture below).
The arrows in the picture represent progression of the two.
Moving left would be a regression.
Moving right would be- well, you get it.
Regardless of where you are with a movement that you’re struggling with, we can look at altering position and/or resistance/pattern assistance to find success.
Make sense?
So where are you?
I challenge you!
Pick a movement you’re struggling with.
What position are you in?
What type of resistance and/or pattern assistance are you currently attempting to use?
Now that we’ve got that figured out…
Where do you go from here?
Let’s say you’re struggling with the deadlift.
The full deadlift is done from standing.
The full deadlift is done with resistance, no pattern assistance.
Ask yourself:
Is my struggle with the position, or the resistance/pattern assistance?
What should you change, staying as close to the deadlift (goal) as possible?
The answer depends on your response to the above question… Here are some options.
Alter resistance/pattern assistance:
- Look at reducing the weight. Too simple I know, but this fixes a lot of “stuff.”
- Look at adding some sort of pattern assistance. Let’s say you’re losing position through your back… Use a PVC pipe, placed along the spine, to drive home a neutral position by creating three points of contact with the butt, shoulders, and head.
- Another type of pattern assistance is RNT (Reactive Neuromuscular Training). Don’t get caught up on the name… Just understand that you essentially feed into the problem. [Example: If you’re losing lat tension, attach a band to the center of the bar and anchor to a stable attachment point directly in front of you. Imagine the outcome, it’s pulling the bar forward away from you. Without even telling you, voilà, your back engages to keep that bar from leaving your hands/legs.]
Alter the position:
- No need to jump all of the way back to prone/supine here (hopefully- but we’ll go there if we have to). Let’s make one move. Enter Tall Kneeling. Maybe you saw our squat vs. hinge video from a few weeks ago? Here it is again. Skip ahead to 18 seconds in (if you’re so impatient) to see the tall kneeling portion: [youtube width=”620″ height=”344″]https://youtu.be/AEfWZAoT7NY?t=18s[/youtube]
- We could combine tall kneeling with varying types of load/pattern assistance. [Example: We could use the PVC pipe along the spine from above, while simultaneously performing a tall kneeling belly swing.]
- If tall kneeling, for one reason or another, did not work, keep moving left…
It’s really that simple.
Look at the movements that you’re struggling with.
Where are you on the 4×4 matrix?
I don’t know if that quote made sense right there, but I felt the need to include one from “The Matrix.” So there you have it…
Want to stop by and see how we can help?
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