Big 5 - Index + Context
The previous Big 5 posts have been my approach to pulling apart the most common positions that are part of pretty much every exercise you do in a gym, as well as the positions you produce during every day movements. I proposed a 'resting position' approach, meaning you would improve your ability to cultivate these positions by spending time in them during your down time e.g. Sitting in a squat while watching tv. This was to take the intention away from having to battle your way through an 'exercise' and to make it more about switching off and creating a new habit, turning it into a resting position or something to do to maximise your free time. Almost bordering on the edge of challenging what you perceive to be 'normal' and how we as humans express our normal, everyday, musculoskeletal physiology.
The way I understand and approach movement and mobility is heavily influenced by Kelly Starrett's 'Becoming a Supple Leopard', and his website mobilitywod.com. The basis for a lot of my content is sourced from his physiotherapy practice and I definitely recommend getting a copy of his book regardless of your goals.
Below I have coupled each of the Big 5 positions with their matching movement based posts that I have written. If you notice you have trouble performing a movement, or feel restricted and tight during the movement then these will give you a starting point to improving you technique/mobility.
1) The overhead position
This looks like - Overhead pressing, Olympic lifting, pull ups, anything in real life where you put your arms above your head
Technique - Principles from the push up blogpost apply
Mobility - http://jdfundamental.co.nz/big-5-overhead
2) The push up position
This looks like - Push ups, bench pressing, burpees, anything in real life where you put your arms in front and behind you
Technique - http://jdfundamental.co.nz/movement-errors-and-transferability-part-2-do-you-even-push-up-brah/
Mobility - http://jdfundamental.co.nz/big-5-push-up/
3) The high pull position
This looks like - Olympic lifting, kettlebell swings, pulling something up the front of your body in real life
Mobility - http://jdfundamental.co.nz/big-5-high-pull/
4) The squat
This looks like - Squatting..., your front leg during sprinting, every time you sit and stand from an object
Technique - http://jdfundamental.co.nz/movement-errors-and-transferability-part-3-depreciating-hip-function-and-the-squat/
Mobility - http://jdfundamental.co.nz/big-5-squat/
5) The lunge
This looks like - Lunging, walking, running
Mobility - http://jdfundamental.co.nz/big-5-lunge/