The origin of movement mastery - part 3

This is the third part in our blog series “The origin of movement mastery”.

At HAUS No3, we do our best to peel back the layers of the onion of movement and identify what we think are the key building blocks of movement and the origin of movement mastery.


We have previously covered the importance of breathing, mobility, rolling, kneeling, hinging and squatting for movement mastery.

Sometimes when we get to the part of teaching global (compound) movements, such as the squat and the hip hinge, there is a need to scale back and focus on local parts in isolation for good quality execution of global movement later.

Below you find some examples of how we break down global to local movements at HAUS No3 to create a path for movement mastery in our guests.


As we progress movements from ground based to kneeling we finally reach standing in our movement progressions. For more or less all multi-joint movements done standing (what many people would refer to as “functional” movements), there is a high demand on controlling and stabilizing the pelvis. At this point more muscles and joints are under load and asked to coordinate movements in a synchronized fashion.

The position of the pelvis's position determines the alignment and function of the spine and outer extremities (arms and legs), which affects your posture when you move. And the ability to voluntarily control and be aware of the position of the pelvis is crucial when squatting, hinging, pushing, pulling, rotating, lunging, etc.

Examples of movements when the position of the pelvis is important are; push-ups, squats, deadlifts, overhead press, handstand, running, etc, etc.


The spine is an amazingly engineered, supporting and shock absorbing pillar that runs from the base of the skull to the pelvis. It is made up of a series of bones that are stacked like blocks on top of each other with cushion-like discs in between and it protects the spinal cord that branches out nerves from the brain to the rest of your body. Needless to say, it should be in your best interest to keep your spine healthy.

At HAUS No3 we sometimes identify situations when a guest lack awareness and control of the spine. Often this is related to hyperextended neck (cervical spine) or an excessive arch in the low back (lumbar spine) during e.g. kettlebell swings or push-ups. Or we see spinal flexion substituted for hip hinging in deadlifts or squats.

Just to be clear, spine flexion and extension in itself is not bad, but under load it’s not something we recommend or want to see. At HAUS No3 we consider the best spine to have the ability to move when they need to move and to be stable when they need to be stable, thereby demonstrating the highest level of motor control: adaptability.

Here is an example of an exercise that helps improve spinal control, moving each segment of the spine independently. By doing exercises such as this we find that awareness and overall control of the spine can improve vastly, helping us provide quality training at our boutique personal training studio in Bangkok.


Scapula (shoulder blade) control becomes especially evident when the upper limbs (arms) are involved in a movement. The ability to move the scapula freely and voluntarily is a skill that many people are unaware of or lack. Watch this video for a good visual on how the scapula moves in elevation (shrug), depression, retraction (squeeze together), protraction, etc.

When pushing or pulling using the arms, the scapula (shoulder blade) is the link that connects the upper limbs (arms) to the torso and therefore having sufficient control and awareness of the scapula is key for movement mastery in movement involving the arms.

Examples of common exercises when scapula control is needed is push-ups (no “winging” of shoulders), deadlifts (shoulder blades packed towards back pockets) and inverted rows (initiating the pull by retracting shoulder blades) as well as during daily activities such as maintaining good posture while walking, standing or sitting (actively retracted shoulder blades).


As mentioned before, movement is three dimensional and the body moves in several planes of motion (sagittal, transverse and frontal) more or less at all times.

When building a strong foundation for movement mastery we also have to look at rotation and lateral flexion and extension patterns throughout the body. Restrictions in those planes of motion can very well be the roadblock that stops someone from accessing an environment of high sensory input and movement learning.

Rolling is one of the most basic tools we use to screen rotational movement patterns, but also simple thoracic and cervical spine rotation screens can reveal limitations that restrict more global movements.


We hope you enjoyed our 3-part blog series “The origin of movement mastery” (part 1 & part 2). One of our main objectives at HAUS No3 is to educate our guests, and sharing our thoughts and steps on how to master movement is an important part of that.

HAUS No3 is a boutique gym and personal training studio located in Phra Kanong, Bangkok. We offer personal training, semi-private training and remote (online) training for those who value quality and a unique training experience.

Learn more about our story, training systems or book your consultation and get started today.

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