Movement, Form, & Exercise Basics

See below for basic information regarding foundational movements and how to improve them.

EXERCISE LIBRARY

Exercise Videos

RUN FORM

Running is a skill that requires practice. To improve running, the answer is not always run more. Sometimes, the answer is run better (more efficiently). Running form can be improved to increase speed and efficiency and decrease injury. FM 7-22 uses the Pose Method to teach and demonstrate the skill of running. However, it is not the only way. 

Practice running drills and the skill of running for shorter distances, then gradually increase the distance. While you're working on improving the skill, build aerobic capacity or endurance using an alternate cardio machine (rower, Assault Bike, Jacob's Ladder, Stair Master, etc). For a progressive return to run plan, click here.

General Running Tips

To learn more, watch this introduction tutorial below, go to FM 7-22 Chapter 7, or sign up for our run analysis class.

RUCK FORM


LOWER BODY LIFT

Deadlift (Hip Hinge)

common errors on right, corrections on left 

See videos linked for deadlift variations

Video: Traditional Barbell Deadlift https://www.youtube.com/watch?v=KBtoGhzuL40

Video: Sumo Barbell Deadlift https://www.youtube.com/watch?v=ZLs-al9q028

Video: Hexbar Deadlift https://www.youtube.com/watch?v=EGTtPTVcEFE

Video: Suitcase Deadlift https://www.youtube.com/watch?v=Ey4_8ujrNKU 

Video: Single Leg Romanian Deadlift https://www.youtube.com/watch?v=V2_4csLw8BU 

Squat

See videos linked below for squat variations 

Video: Barbell Back Squat https://www.youtube.com/watch?v=9MKd-iBx6Jo

Video: Kettlebell Squat https://www.youtube.com/watch?v=ekPxsJG8uT0

Video: Overhead Squat https://www.youtube.com/watch?v=KylgIkXHjnc 

UPPER BODY LIFT


BIKE


SHOE SELECTION

Movement Cue