Train Smarter: Why Movement Quality Beats Intensity
By Mark Pajich
In this training-focused series, we explore the principles behind smart, effective, and sustainable workouts. This edition focuses on movement quality — a foundational concept often overlooked in the pursuit of intensity. If your goal is to train pain-free, move better, and make lasting progress, how you move matters more than how hard you push yourself.
What is Movement Quality?
Movement quality refers to how well your body performs basic movement patterns like squats, lunges, pushes, pulls, hinges, and rotations. It’s not just about strength — it’s about joint mobility, motor control, alignment, and coordination. Training with good movement allows you to load the body safely, reduce the risk of injury, and improve performance efficiently.
Why Going Hard Isn’t Always Smart
Training hard with poor movement patterns can lead to overuse injuries, compensations, and long-term setbacks. Common issues include knee pain, lower back strain, shoulder impingement, and general joint discomfort. These often develop when intensity increases before movement is properly addressed. Training smarter means focusing on movement first — then adding load, volume, and complexity.
How to Check Your Movement Quality at Home
Here are four simple movement checks you can try at home to assess your mobility and control:
1. Overhead Reach Test (Shoulder & Upper Back Mobility)
Stand with your back against a wall, feet about 10cm away. Keep your head, shoulders, and lower back in contact with the wall. Raise both arms overhead without arching your back or letting your ribs flare.
✅ You should be able to touch your thumbs to the wall with straight arms.
🔴 If your ribs pop or your arms can’t reach, shoulder or thoracic mobility may be limited.
2. Bodyweight Squat Test (Ankle, Hip, and Core Control)
Stand with feet shoulder-width apart and lower into a squat.
✅ You should be able to squat below parallel with heels down and knees aligned.
🔴 If your heels lift or knees collapse, mobility or stability could be limiting factors.
3. Half-Kneeling Hip Flexor Rock (Hip Extension)
Kneel in a 90–90 position and shift your weight forward while keeping your pelvis tucked.
✅ You should feel a stretch in the front of the hip.
🔴 If you feel it in your lower back, your hip extension may be limited.
4. Wall Sit (Hip & Knee Control)
Slide down a wall into a seated position with thighs parallel to the ground. Hold for 30 seconds.
✅ You should feel strong muscle activation in your quads and glutes.
🔴 If you feel pain or lose posture, you may need to address joint control or endurance.
What To Do With This Info
If any of these movements feel restricted or unbalanced, don’t skip training — just adjust your focus. Work on mobility, control, and technique before pushing intensity. This sets the foundation for sustainable progress and long-term joint health.
Next in the Series
How to Structure Your Weekly Training for Results: A practical guide to balancing strength, cardio, mobility, and recovery.
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