Primal Proficiency: Mastering Movement for Strength and Coordination
When it comes to strength training, it’s not just about how much weight you can lift, it's about how well you move it. Many athletes can crush basic bilateral hip hinge movements like deadlifts or squats, but true mastery lies in being proficient across all primal movements. Whether it's a lunge, step-up, or split squat, the goal isn’t just completing the rep; it’s about controlling your body weight through the full range of motion, with particular attention to the eccentric phase, where muscles lengthen under tension.
One of the most common issues I see during these movements, especially in lunges, is the dreaded knee collapse. When the knee caves inward, it’s often a sign of weakness or poor control. The goal should always be to refine these fundamental patterns. Controlling the eccentric phase, when you're lowering yourself, is crucial. You need to avoid that knee crash and focus on driving the knee through a stable, well-coordinated motion. Isometric hold, pausing during movements to maintain tension, are just as important, helping to build the kind of strength and stability that carry over into bigger lifts and athletic performance.
The challenge comes in selecting the right weight. You want something heavy enough to push your limits and test your coordination, but not so heavy that your form breaks down. Too often, people overload and end up with what I like to call the ""whining step,"" where form deteriorates and the body compensates with poor mechanics. That’s not progress. The goal is to find that sweet spot where the weight forces you to work hard, but still allows you to maintain control and refine your technique. It’s about balancing load and precision, ensuring every rep is smooth, controlled, and intentional.
Mastering these movements isn’t just about getting stronger, it’s about moving with purpose and control, setting yourself up for long-term gains. By perfecting the basics and focusing on stability, you’re not only protecting your joints but also building a foundation that supports more complex and demanding lifts down the line. So, don’t just move the weight, focus on moving well.
John Welbourn is Founder/CEO of Power Athlete Inc and former NFL player. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and started for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his NFL career, John started over 100 games regular season games with 10 play-off appearances. He was a four-year letterman while playing football at the University of California at Berkeley. He graduated from the college of letters and sciences with a bachelor's degree in Rhetoric in 1998. And did his Masters work at the UC Berkeley School of Education in 1999. Since retiring from the NFL, John has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army and Naval Special Warfare. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies. John provides daily coaching and mentorship to over 5000 athletes around the world through his Power Athlete Coaches Network and training program delivery platform. Since in 2013, John has hosted a weekly podcast, Power Athlete Radio; a podcast dedicated to improving performance and connecting with some of the smartest people on the planet. With more than 700 episodes Power Athlete Radio has proven to be on the top podcasts in the strength and conditioning realm. John travels the world lecturing on performance and nutrition for Power Athlete and as a keynote speaker. John is a married father of three and resides in Austin, Texas. You can catch up with him at his personal blog, “Talk To Me Johnnie”, at Power Athlete or on social media @johnwelbourn.