Deep Squat
"First move well, then move often."
-Gray Cook
Created by Gray Cook, MSPT, OCS, CSCS, the Functional Movement Screen [FMS] is a comprehensive tool and the first of its kind. This screen is comprised of seven movement tests that require a balance of both mobility and stability. The movement patterns themselves provide an observable performance that is easily measurable on a qualitative scale, establishing a baseline for movement progression or regression. The Functional Movement Screen is the first step towards sustainable high quality movement.
By completing the FMS, we can hone in on weaknesses, imbalances, asymmetries, and limitations in movement effectively, and efficiently. We can then begin exercises and movements that will correct movement dysfunctions and maintain functional capability.
The Functional Movement Screen
[Functional Movement]
The deep squat demonstrates proper coordination between the extremities and the core muscles. By placing the body in the extreme range of motion for a squatting pattern, we can see easily see imbalances and compensations in movement.
Necessary before beginning any training involving heavy loading of the lower body. e.g. weighted squats, dead lifts, jumping.
[Functional Movement]
The hurdle step requires one to maintain stability in the hips, while one moves freely and the other bears the load of the body. This movement exposes imbalances and asymmetries in walking/running patterns.
Necessary before training any intense running/sprinting or complex jumping.
[Fundamental Mobility]
This movement demonstrates the natural complementary movements of the shoulder & shoulder blade regions.
Necessary before training any movement that stresses the shoulders heavily e.g. dips, bench-press, pull-ups, overhead press, etc.
[Functional Movement]
Tests one's functional ability to perform a movement pattern related with deceleration, rotation, direction change, and side-to-side movement.
Necessary before playing sports such as soccer and basketball, which involve high impact stopping and acceleration.
Hurdle Step
In-Line Lunge
Should Mobility
Active Straight Leg Raise
Trunk Stability Push Up
Rotary Stability
[Fundamental Core Stability]
Demonstrates complex coordination and the ability to maintain stability while the upper and lower limbs move simultaneously.
Necessary before climbing and training other movements that require both lower and upper body complex movements.
[Fundamental Mobility]
Shows the ability to separate hip flexion from hip extension simultaneously.
Necessary to distinguish poor hip mobility from poor hamstring flexibility and core control
[Fundamental Core Strength]
The trunk stability pushup is meant to test whole body reflex stability during an upper body pushing movement.
Necessary before training overhead presses or any movement that puts stress on the entire kinetic chain of the body.
Want to learn more about Gray Cook and the Functional Movement Screen? Visit www.functionalmovement.com!