Movement is composed of muscle contractions. The three main types of contractions are concentric (the muscles contract), eccentric (the muscles extend) and static (the muscles contract and extend, which results in no movement). These contractions can be dynamic and fast, slow with lots of tension or have no motion at all. In reality, movement is a seamless blend of all three contractions and speeds, with the emphasis depending upon a particular movement context.
An optimal movement practice includes functional movement patterns that emphasize all three contractions. You can do separate movement patterns that emphasize one over the others, but why not practice all three at the same time. This may look something like the following unilateral (one side emphasis) giant sets (more than two sets performed back, to back, to back). Power Skip (maximum height), Single Leg Squat (full range of motion, slow on the way down, fast on the way up), Single Leg Squat Low Position Hold (45 degree angle, hold with tension for five to ten seconds). One repetition each. Repeat other side. Reaching Pull-up (do a dynamic pull-up but release one hand at the top, extending the arm up as high as possible, then catch yourself with both arms), One-arm Pull-up with Assist (use the hand that stayed on the bar, with the hand that extended off the bar grabbing the wrist for assistance – slow on the way down, fast on the way up), One-arm Pull-up High Position Hold (top of the movement, hold with tension for five to ten seconds). One repetition each. Repeat other side. Explosive One-Arm Knee Push-up (start at top and use opposite arm as brace on the opposite leg, stay tight on the way down with dynamic push on the way up – hand may briefly leave ground; you can also do this from a secure bench or from your knees), One-Arm Push-up (slow on the way down, fast on the way up; you can also do this from a secure bench or from your knees), On-Arm Push-up Low Position Hold (bottom of movement, hold with tension for five to ten seconds. One repetition each. Repeat other side. These are intense. One or two sets for each side will suffice. If you are unable to do the initial, unilateral dynamic movements, you can substitute them with similar bilateral movements – ex. Jump Squat, Explosive Pull-up, Explosive Push-up. Please visit for more ideas – www.humanbydesign.info/movement
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AuthorSeth Clayton is the creator of the Human by Design System. He is a human from Charlotte, NC who is interested in helping you achieve optimal health and wellbeing through the avenues of Zen Buddhism, Functional Movement and Paleolithic Nutrition. Archives
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