In this day in age there are many movement, fitness and health “experts” out there, specially online. People prescribe movements, rep schemes, movement patterns and diets for anyone, and everyone, to try and get “their results”. While some of it is universally true (like saying sugary drinks are bad, to try and keep a tight core when deadlifting and not to spend hours sitting at a desk) there is one thing that is overlooked: individuality. In this article, we will talk specifically about movement patterns. Is there a correct way to move?

When we mention “correct movement patterns” are we talking about movement quality? Or movement efficiency? Maybe it’s just a comparison to how the movement has been taught over the years?

If you think about it, your idea of a “correct motion” is probably just an image of what somebody else looks like doing that move. And that’s where the issue starts.


For the most part, physical culture has studied movement patterns in a very controlled setting. Athletes that are fresh, treadmills and bench presses are not really good ways to access what a movement should look like. Very rarely you will encounter those situations in real life, and if you do, I bet you won’t have time to stop, think about the correct movement pattern and perform it in a slow and controlled manner. Also, those “correct patterns” require individuals to be flexible, mobile, coordinated and relatively strong.

Is that saying someone starting their fitness journey is unable to perform movements correctly?


As mentioned above, individuality is key to finding correct patterns. Someone’s goals, fitness level, anatomy and physiology should be accounted for when prescribing their “right way to move”. When you first start working out, the most important part is that you are moving. We give you the basic guidelines to what each action consists of. As you learn different skills and movements, the goal shifts to moving efficiently. And for that, you need assessment. Assessing athletes is something we do daily at Celebration CrossFit.

We analyze how you squat, deadlift, throw, run, jump, push, pull, climb, hinge and carry objects, under fatigue and we learn how YOU should move.


As an example we can talk about the starting position of a snatch. As a general rule, we like to see butt down, chest up, looking forward as you’re ready to pull the bar off the ground. But if there is an athlete with really long femurs, starting in that taller bottom position might actually make it harder for them to perform a successful lift (it would be harder to keep a straight bar path as the knees would probably be on the way). They might benefit from starting with hips higher and feet a little wider (something we would not prescribe for an “average sized” person).

Learn the basic and characteristics of every movement, learn what takes to move efficiently and learn how your body moves. If you have any questions or just want to work on moving efficiently for specific skills and movements let one of your Celebration CrossFit coaches know and we can figure out the best way to help you!

by Coach Matt