Anyone that knows me knows that I am a huge fan of Gray Cook – I think the guy is brilliant. Gray is the creator of the FMS, has written a book called Movement, and is generally regarded as one of the leaders in the physical therapy and strength & conditioning professions.
Over the years I have read most of his work and listened to him speak at various conferences and on various podcasts. As a result, I thought it would be good to put together a handful of some good tidbits that have come out of his mouth. Enjoy!
1. First move well, then move often.
2. Exercise is nothing more then stress on an organ.
3. Don’t add strength to dysfunction.
4. Moving isn’t important, until you can’t.
5. Maintain the squat, train the dead lift.
6. Don’t look at my workouts, look at my outcomes.
7. Stabilizers don’t do their job by being strong, they do their job by being fast.
8. If mobility is stiff in one position or pattern but wasn’t in a different position or pattern its not a mobility issue
9. A good leg lower is a precursor to a good dead lift. A good dead lift is a precursor to a good swing.
10. Do what people need, not what they want.
11. The missing link in most strength & conditioning programs are carries.
12. Your brain is too smart to allow you to have full horsepower in a bad body position, it’s called muscle inhibition
13. If you have an issue with your active straight leg raise or shoulder mobility, you don’t have the right to go anywhere else in a corrective strategy. Don’t worry about your squat, clean up the active straight leg raise and shoulder mobility FIRST!
14. When someone leaves your weight room they should have a stamp of durability
15. Don’t rehab the injury, rehab the person.
16. When someone hits the end on a carry, the carry is over because the prime movers can’t take over
17. The best athletes are the ones that can use their resources the most resourcefully
18. Why do you need to screen? Because you need to be in-tune with the group that you are training. Not everyone deserves the same program.
19. 1 in 5 individuals have pain in a movement on the screen – that’s a health problem, not a fitness problem
20. If you can’t do a bodyweight squat or push up you shouldn’t load a squat or a bench press
21. The movement screen won’t change injury rates, it changes the way you train
22. FMS isn’t about decreasing injuries…everything we do should be about decreasing injuries
23. Pain screws everything up.
24. The more complex the movement, the easier it is to find a way to compensate
25. Elevating your heels isn’t just about giving you more ankle mobility, it gives you an anterior weight shift that makes it easier to sit back when you squat.
26. Making people use their stability muscles to keep them stable instead of their global muscles will make a huge difference when it comes to injury prevention
27. Before you worry about adding correctives, stop and figure out why/what you are doing is causing these issues
28. Loaded carries show you the limiting factors with your stabilizers instead of your prime movers – how long can you maintain postural integrity under load.
29. The KB Bottoms Up Press will be huge for shoulder health, integrity and proprioception because it is a self-limiting exercise – if you don’t control the small things you can’t perform the press.
30. The number one risk factor for musculoskeletal injury is a previous injury, implying that our rehabilitation process is missing something.