OK, so let’s say someone comes to your gym or training center and wants you to train him. You know nothing about him, so what is the first thing you should do? Most would say find out what that particular person’s goals are. This is a respectable answer, but being the trainer, it is your responsibility to assess whether or not he is even fit to reach those goals. If this person you know nothing about tells you what he wants to do—maybe lose ten pounds—then what? Naturally, the trainer puts the person through a series of physical tests, such as a push-up test, VO2 max, body fat measurement, and others. Based on the client’s goals and the testing results, the trainer will then compile a program.
While the tests I listed are important in determining the current strength, aerobic capacity, and general health of the client, there is something vitally important that most trainers fail to consider—the ability of the client to get into basic body weight positions.
In order for the client to receive any sort of long-term benefit from a program, you have to first determine whether or not he can move properly. A test that accomplishes this and is rising in popularity in the industry is the functional movement screen (FMS). The purpose of this screen is to identify any structural limitations and asymmetries throughout the body. However, a certification is needed to perform the many intricacies of the screen and many trainers don’t have the time or money to obtain this. There is something trainers can do though, no matter what type of gym (hardcore or commercial) they work in, and it doesn’t cost anything or require letters behind your name. It’s a classification system for your clients.
This is an essential tool in any trainer’s toolbox. It’s very flexible, unlike many of the clients you probably see, and you don’t have to follow a rigid system. This is the bonus because every trainer has a different philosophy and our industry is always evolving, so it’s important to stay open-minded. However, there is one movement that will never go away in importance and is something I believe should be tested with every single client you meet—the body weight squat.
In my opinion, there isn’t any “best” exercise, but if anything makes me challenge my own notion, it’s the squat. I’m sure you know all the benefits, but I’m going to reinforce just how critical the squat is as a determinant of your client’s success.
The squat is a difficult movement to perform and doing it properly requires great lower body and core flexibility. It also requires a strong posterior chain replete with a solid scapular region. In order to maintain a sturdy torso position throughout the movement, a solid core is a necessity as well. The squat can reveal many weaknesses, but when done correctly, it can give immediate feedback on how your client is progressing.
To start, have the client hold a PVC pipe across his mid-trapezius, taking a slightly wider than shoulder width stance. Have him take a deep breath and initiate the movement with his hips. He should sit back on the heels and squat all the way into 90 degrees. Keeping the chest up and the core tight, have him drive through the heels and hips, making sure he forcefully returns to the starting position. That’s as basic as it gets in terms of description.
Now, what if he can’t do this? Well, it depends on where he’s showing weaknesses. The most common problem—not being able to squat all the way into 90 degrees—reveals that the client doesn’t have the necessary flexibility in the hamstrings, hips, and ankles. Obviously, the further from 90 degree, the more severe the problem. If he has problems keeping his chest up and back tight throughout the movement, first and foremost he needs a stronger scapular region. In addition, a stronger core would be a great help in correcting this weakness. Assuming the client is aware of what proper form looks like, these are the two main issues that occur.
What I just described is very basic and is simply to demonstrate the importance of what can be shown using a body weight squat test. It tells a lot about what that person needs to improve on and gives a solid foundation from which to help the client build a solid movement pattern and become structurally sound. As a trainer, you can do whatever other tests you wish, but I highly recommend including the body weight squat in your arsenal. Depending on the severity of the weaknesses, it is a beneficial and efficient means of classifying your client.
As I mentioned earlier, I have developed an easy to use scale that can aid in classifying your clients properly and safely. I have broken down the classifications into novice, intermediate, and advanced. The tests I employ in the scale include the body weight squat, single leg squat,
alternating bird dog, and push-up, which are explained below. In the third column, I have listed specifics regarding form that determine whether or not the client falls into a certain category with each exercise. These are otherwise called determinants.
Body weight squat: Described above.
Single leg squat: Standing about a foot in front of a flat bench, plant one foot and have the other leg held straight a few feet off the floor. Take a deep breath and initiate the descent with the hips, squatting all the way down to the bench. Keep the back tight and the chest up throughout while
focusing on maintaining balance. Lightly touch the bench before driving through the heel back to the starting position.
Alternating bird dog: Get on the floor in an all fours position. Focusing on using the core, bring the left arm and right leg up parallel to the ground. Hold this position for a few seconds before switching to the right arm and left leg.
Push-up: Place the hands just outside shoulder width, getting the body into a straight line with the hips and low back tight. Lower until the chest lightly touches the floor before exploding up and locking out the elbows at the top.
I want to emphasize that this is simply a sample. You’re welcome to use it, but this article’s purpose is to get you thinking or rethinking about how you want or should classify the people you train. The table measures all the necessary components required of a strong,
healthy individual, including upper body strength, lower and upper body flexibility, core flexibility, posterior chain and core strength, and lower body strength at the body weight level. When weight is introduced, the factors change, but that is another story and another article.
The beauty of the table is that an individual could show advanced status in the push-up but only novice status in the body weight squat. A certain classification doesn’t have to apply to all the exercises. How you develop a program based on the results from the testing is up to you.
Classifying clients is a great way to streamline the many workouts you may have to write on any given day. By having a set system that gives you a solid foundation from which you can tap into, your creativity will most likely prove very beneficial to not only your clients but your own well-being.