Back to the iron and FMS - 2010-06-15

Yesterday I did my first session of kettlebell training since I came home from the CK-FMS on the 24/5. I’ve been working on getting my FMS (Functional Movement Screen) to a all 2s without asymetries and the movement patterns that were  below 2 (Active Straight Leg Raise) is that I’ve been focusing on. I’ve also been focusing on thoracic mobility. My ASLR is now a 2/2 which means that it is symmetric and good.

To clarify the FMS and the scores a bit, there is 7 tests.
1. Deep squat
2. Hurdle step
3. In line lunge
4. Active straigh leg raise
5. Shoulder mobility
6. Trunk stability push up
7. Rotational stability

Read more about the FMS here

0: pain, the movement is off, has to be cleared by professional/clinician.
1: Not good = no training on the affected patterns
2: Good = training is ok)
3: Excellent

The goal is all 2:s and no asymmetries to make sure the body is ready to train with lesser risk of non contact injuries – no FMS will help against a solid kick to the groin or punch in the face

There is 7 tests, so the score that says that training is ok is 14 (2:s on all the tests) and no asymmetries.

Last nights session went like this
- Kettlebell swings (48 kg): 5 x 5 left, 5 right, 5 two hands
- Half Turkish Get-ups (24 kg), 3/arm, switching hands between each rep
- Clean & Jerk (24+ 24 kg), 3 x 12
- 3 x 5 min of shadow boxing (Krav Maga style)

Today will be FMS corrective exercises

Tags: fms, Kettlebells, Krav Maga, swings, Turkish Get-up