For many novice and intermediate lifters, movement quality is not perfect. This issue could be caused by numerous problem areas such as a lack of speed, strength, power, mobility, stability, or technique. However, the vast majority of athletes and coaches jump right to mobility as the root of poor movement quality. They spend their money and time buying fancy tools, reading articles, and watching videos with the goal of improving mobility because it seems to be their limiting factor. Unfortunately, the nervous system can be fooled in the short-term, but not the long-term. While mobility can restrict some range of motion, stability plays an underrated role at maximum loads.

Take a squat, for example. Some lifters may struggle initially with a front squat in various areas. However, the vast majority of those lifters can perform a body weight squat to full depth with no question. So why is it that as we load the front rack position, they are unable to achieve the ideal depth and positioning?

The answer lies in tissue length and neurological control. When performing a bodyweight squat, the legs, hips, and back musculature are relatively unloaded and the nervous system feels no threat to the end range of motion. As we start to load that squat, those same musculature are contracting at maximal loads and the nervous system controls the lift. If your body does not have control at its end range, your nervous system will not allow you to go there because it feels threatened. In the front squat, the latissimus dorsi, quadriceps, and the gastrocnemius/soleus are all lengthened. Ironically enough, those are the areas where most people’s movement deficiencies stem from. Simply smashing the tissues for five minutes and decreasing the sensitivity of pain receptors may improve short-term mobility and comfort, but it is no solution for chronic immobility. Each of those areas mentioned above needs to be lengthened using a neurological stimulus to provide a long-term solution.

Below are three evidence-based methods that aim to improve stability of muscles and muscle groups through nervous system interventions that carry over to maximum loads in various movements.

Isometric Exercises

Isometric exercise can be succinctly defined as a contraction of a muscle without an actual change in length of that tissue. You may be thinking, how does that help the situation if the muscle isn’t changing length? Well, as stated before, poor positions may not be a muscular problem but a neurological one. In order to solve the issue at hand we need to have dynamic control in positions that cause us problems. If the body lacks stability and control in the bottom of the overhead squat, it would be beneficial to be in that position for an extended period of time. Performing an isometric overhead squat provides the necessary muscular and neurological stimulus in the end range of motion. Over time, the body will become more comfortable in this position. Thus, stability can be achieved.

Eccentric Quasi-Isometric Exercises

Eccentric Quasi-Isometrics (EQIs) are a great tool for training the nervous system to handle load in end ranges of motion. I first learned about EQIs and the benefit of these types of exercises from Landon Evans, Director of Sports Science at the University of Iowa. “Quasi-Isometric” simply means that the exercise looks like an isometric, but in fact it is an eccentric exercise. EQIs train the nervous system to establish and maintain control through an eccentric action at an end range of motion.

For example, a lack of squat depth could be caused by shortened quadriceps and other muscles that extend the knee. Simply foam rolling for a minute or two does not force a neurological change to the tissue length. EQIs can be implemented as a way to contract a muscle while it is eccentrically going towards its end range of motion. This has direct carry over to improving the squat because the nervous system is demanding tension and stability for the muscle during an EQI very similarly to a weighted movement.

PAILs/RAILs

PAILs (Progressive Angular Isometric Loading) and RAILs (Regressive Angular Isometric Loading) are staples in the Kinstretch movement enhancement system through Functional Range Conditioning and Dr. Andreo Spina. There are certifications in this area that I do not have, so I will just be speaking on the nature of their techniques and the adaptations that follow.

As discussed above, isometrics can lead to remarkable adaptations in stability and movement efficiency. PAILs and RAILs are a more advanced form of isometrics and are aimed at improving specific joint angles through contraction at end ranges of motion. PAILs are isometrics that strengthen the muscles placed on a stretch through contracting in a full range of motion. For example, in a hip flexion movement, your hamstring and glutes would be the target. RAILs are isometrics that strengthen the muscles that are shortening in the exercises. For example, in a hip flexion movement, your hip flexors and quads would be the target.

By creating a contraction at your end range of motion, you can expand the joint’s usable range of motion. In doing so, limitations are minimized and you have greater potential for movement proficiency.
Movement quality is at the root of athletic development. Without adequate control and stability in end range positions, your lifts will continue to suffer. While foam rolling and other various tools can easily trick your nervous system into thinking it has a greater range of motion, this method fails over time. Utilizing the above methods in your training can be a breakthrough in technique and ultimately success on the platform and the training hall.