Movement Chapter 6: Functional Movement Screen Descriptions

This is a chapter 6 summary of the book “Movement” by Gray Cook.

Screening Keys

The FMS is not considered a training or competition tool; it simply ranks movements.  Here are the keys to a successful screen.

First off, know the following bony landmarks

  • Tibial tuberosity
  • ASIS
  • Lateral and medial malleoli
  • Most distal wrist crease
  • Knee joint line

3 repetitions are performed for each movement, and it is important to stand far away so the whole movement can be seen. When testing both sides, take the lowest score if an asymmetry is present.

Here are the movements (videos courtesy of Smart Group Training).

The Deep Squat

Purpose: Full-body coordinated mobility and stability; linking the hips and the shoulders.

Here is how it is done.

Hurdle Step

Purpose: Evaluate stepping and stride mechanics.

Here is how it is done.

Inline Lunge

Purpose: Test deceleration and left/right function utilizing contralateral upper extremity patterns and ipsilateral lower extremity patterns.

Here is how it is done.

Shoulder Mobility

Purpose: Evaluate scapulothoracic rhythm, thoracic spine and rib mobility.

Here is how it is done.

ASLR

Purpose: Tests hip flexion, hip extension, and core function.

Here is how it is done.

Trunk Stability Pushup

Purpose: Tests reflexive core stability.

Here is how it is done.

Rotary Stability

Purpose: Check multi-planar pelvic, core, and shoulder girdle stability. Also looks at reflexive stability and transverse plane weight shifting.

Here is how it is done.

FMS Conclusions

The FMS is designed to give a corrective pathway that may involve temporarily ceasing potential risk activities. Many things can perpetuate faulty movement, so it is best to control as many variables as possible. Here are some possible activities that may be compromised if one scores lower than a 2 on the screen.

  • ASLR:  Heavy closed-chain loading activities, running, plyometrics.
  • Shoulder mobility: Heavy or overhead pushing/pulling movements.
  • Rotary stability: Conventional core training, high threshold training that requires core control.
  • Trunk stability pushup: Heavy upper/lower extremity loads; vigorous plyos.
  • In-line lunge: Exercises and loads involving the lunge pattern
  • Hurdle step: Exercises and loads involving the single leg stance pattern
  • Deep Squat: Exercises and loads involving the squat pattern.
Loads? The way you’re moving you don’t need loads.

The Basic FMS

Now I know what you are thinking. “Zac, there is no way that some of my clients can perform all these tasks.” Well, Gray has an answer for you.  The FMS does not have to be performed in its entirety, and can be progressed in the following fashion:

BASIC FMS: ASLR, shoulder mobility, and pain-clearing tests.

and then

Rotary stability along with flexion and extension clearing tests

and then

Pushup test if appropriate.

and then

Hurdle step

and then

Inline lunge & deep squat.

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