Editor's Note: This article is aimed at coaches, but the advice is the same for serious lifters. Just replace the coach/client interactions below with yourself, and you'll find this article just as informative.
Most coaches or trainers I know who have long been in this industry will frequently harp on nailing "the basics." In training terms, the basics usually refer to fundamental exercises or movements everyone should be able to do to see the greatest benefits from exercise.
Of course, you've seen them all before: squats, deadlifts, bench presses, etc. No one will deny the importance of implementing the basics, and I agree that every person should at least understand fundamental movement patterns.
However, the basics don't cover everything. Thus, for coaches, it's essential that you step up your understanding of movement so you know how to tweak the basics or change your approach altogether.
But First, A Story
Earlier this week, as I was waiting for my client to walk in, a few trainers and weekend warriors at my local gym were discussing programming and exercise selection. I always enjoy these conversations, mostly because I'm opinionated and a contrarian.
The conversation was about programming essentials, and squatting came up. So naturally, when it was my turn to throw my two cents in, I said, "I don't think everyone needs to squat," but before I could finish my thoughts, my client walked in, so I walked away.
They looked perplexed by my statement and then discussed why I was wrong. I would have been on their side ten years ago, but I know better, having trained for over fifteen years and learned from coaches worldwide.
It's not that I'm more intelligent or a better coach; it's that I know there's more to movement and exercise than what meets the eye.
Context Is Key
Justin Kavanaugh (aka Coach Kav, the world-renowned coach of athletes like Yohan Blake and many others) is a good friend of mine. He's part of the reason I opened Motive Training, but I digress. In our business and fitness circle, Kav is notorious for saying, "Context is key," and he's right.
You see, without context, we can make a movement universal to everyone. Conversely, without context, we should not make movement universal to everyone.
Take squats, for example. Squats are often hailed as one of the "king" movements in strength training because they recruit a large number of muscle groups and offer an excellent return on investment in strength and hypertrophy. But does that mean everyone should squat? Not necessarily.
Here's where context becomes crucial. If you're working with a powerlifter aiming to maximize their squat for competition, the answer is a resounding yes—they should squat, and they should squat often. But what about your middle-aged desk worker with chronic lower back pain and mobility restrictions? A heavy barbell squat may not be the best tool in their toolkit at this point in their training journey. Most coaches worth their weight would adjust their programming to include other squat like goblet squats, leg presses, etc. But that's not enough, and you'll see why.
As a coach, your job isn't just to follow a cookie-cutter program because it works for most people. It's to understand your client's needs, goals, mobility restrictions, biomechanics, etc. If you can do that well, you’ll be better off than 99% of coaches out there.
Joint Function Matters Most
When we understand joint function, programming becomes more than just a selection of exercises. It becomes a blueprint for addressing limitations and optimizing strengths. If someone lacks shoulder mobility, maybe the traditional overhead press isn't their best option right away. Instead, you might have them work on improving thoracic spine mobility or shoulder flexion.
All your joints function differently; some are more mobile, some are more rotational, and some are inherently stiffer (e.g., the upper ribs). Even then, individual anatomy and bone structure differences will often dictate how someone moves. For example, hip structure varies widely from person to person. Some people may have deeper hip sockets, limiting their range of motion in movements like the squat or lunge. In this case, simply pushing them to "go lower" isn't helpful and can even lead to pain or injuries. Instead, a better coach will adjust the stance, use variations like box squats or Bulgarian split squats, and work on improving hip mobility over time to allow for safer, more effective movement.
The best coach already knows they will run into this issue because they did their due diligence during the assessment process. And they will work on it before introducing their clients to "the basics."
This article is not a sales pitch for doing Functional Range Conditioning (FRC), which the guys at Westside are using more and more. However, FRC has one of the more thorough assessment protocols out there that will give you the roadmap to a better training program. Regardless, if you want to move past the basics, you need a better assessment process first.
The Basics Are Not an Endpoint
Now, don't get me wrong. The basics should never be dismissed entirely. But they also shouldn't be treated as the ultimate destination. Think of them as foundational tools in a training arsenal. However, true mastery comes when we dig deeper into how individuals move—specifically, how their joints work (or don't). This is where you can profoundly shift someone's performance and injury prevention.
Let's return to the squat example briefly. Yes, it's a foundational movement, but the key is understanding how each person's spine, hips, knees, and ankles function within that movement. Not everyone has the same joint structure or mobility, so expecting universal results from universal programming is misguided.
For instance, you may have a client with limited ankle dorsiflexion, which prevents them from achieving proper depth in a squat. No amount of "back to basics" will solve this unless you address the ankle restriction directly. This is where the concept of joint-by-joint coaching becomes essential. You need to assess how each joint contributes—or hinders—the movement. From there, you can tailor the exercise to fit the client's unique structure through mobility drills, corrective exercises, or entirely different movements.
I can't get into how you address each joint to improve movement outcomes; otherwise, this article would be an encyclopedia. Ultimately, I want to convey that the goal isn't to force everyone to fit the mold of "proper" squatting but to adjust the programming based on what their body can do now and then work toward improvement.
The Bigger Picture
When I say, "The basics work until they don't," I am talking about the point at which coaching or programming has to become more personalized. Most people work their way backward, which is a mistake. They teach clients to squat, run into barriers, and then have to address limitations or issues down the line. It's a backward way of thinking, and it could be prevented.
I had the luxury of working with Adam Bornstein, who runs a company called Born Fitness. You may not have heard of him before, but you definitely know one of his biggest clients, Arnold Schwarzenegger.
Adam used to say, "Ask questions, then ask better ones." If you repeat that process repeatedly, you'll realize you've been following misguided advice all along.
- How are your client's joints functioning?
- Are there compensations in their movement patterns?
- Do they have aches or pains through multiple parts of a joint's range of motion?
Start your process with a more thorough understanding of your client’s needs and limitations, and watch your success as a coach explode.
The Key Takeaways
- Assess Joint Function Early: Before diving into training, assess joint function thoroughly to understand your client’s (or your own) mobility and any limitations. This helps tailor exercise selection effectively and prevents future setbacks. Think of it as building a solid foundation before piling on weight. I’ll share more specific techniques in future elitefts articles to help guide a better coaching and training process.
- Mobility Before Loading: Once you've identified limitations, address them through targeted mobility drills and corrective work. This is about fixing weak links first, so when you do load up, your joints are ready for it.
- Modify The Basics To Fit The Individual: Foundational movements like squats and deadlifts are great but aren't always one-size-fits-all. Tailor these to the client’s unique needs—use variations or regressions when needed to maintain proper movement without sacrificing safety or performance.
- Avoid Cookie-Cutter Programs: Individualized programming is essential. Don’t force everyone into the same exercises or progressions. Adjust based on biomechanics, limitations, and goals. This personalization prevents injury and burnout while optimizing performance.
- Reassess Regularly: Joint function and mobility can change. What was once a limitation might no longer be one. Continually reassess and adjust programming to reflect improvements. This keeps training challenging, adaptive, and effective, ensuring ongoing progress.
- Do More With Less: Instead of focusing on endlessly adding more weight or reps, prioritize the quality of movement. Nail the basics with impeccable form and pain-free range of motion. Once the fundamentals are optimized, strength and performance gains will naturally follow.
The basics are valuable, but real progress comes when you understand the intricacies of joint mechanics and adapt exercises to individual movement patterns. Elite coaching is about giving your clients (or yourself) the tools to move, perform, and feel better—in the long run.
How can you not get down with that?
Brian Murray spent the last fifteen years fine-tuning his skills as a coach and movement specialist to help people move and feel better than ever before. He has worked with and learned from some of the industry's most revered coaches and personal trainers. He has held multiple certifications through Functional Range Conditioning (FRC), Precision Nutrition (Pn2), WeckMethod, and many more. In 2018, Brian founded Motive Training, a personal training organization that teaches clients how to move with purpose, ensuring they have a well-rounded, functional body. You can find Motive Training headquartered in Austin, TX, or online.
