The Importance of Body Positioning for Efficient Movement: Why 80/20 Works
In the world of fitness, one common argument is that “movement is movement” meaning, there’s no “correct” way to move. The idea is that to be truly strong, you need to train all possible movement patterns. While this perspective has merit, I believe there’s more nuance to it than simply working every possible movement. For athletes and individuals with specific lifestyle demands, positioning your body for the most efficient movement is key to unlocking your true potential.
The reality is that our bodies are shaped by the activities we do most often. Whether you’re a hockey player, boxer, or just someone looking to improve general strength, understanding your body’s dominant movement patterns can help you move more efficiently and avoid injury.
The Power of Dominant Movements
Let’s take hockey as an example. Every hockey player, whether they’re shooting left or right, has a dominant side. You don’t switch between shooting both ways. The same goes for boxing… while some fighters can switch stances, there’s always a dominant position they fall back to. This dominant position or movement is developed because it serves the specific needs of that individual in their sport. It’s how their body adapts to the repeated demands of their daily movement patterns.
If you think about it, your body’s efficiency depends on the positions you need to assume daily. Whether it’s the way you shoot a puck, how you fight in the ring or the desk you sit or stand at, your body adapts to those specific movements. It becomes an expert at those positions because that’s what it’s trained to do most often.
The Role of Efficiency in Everyday Movement
However, it’s not just about sport-specific movements. In day-to-day life, movement efficiency also plays a role. Think about something as simple as jumping onto a box. Most people would naturally jump with their feet about shoulder-width or hip-width apart. If your feet are too close or too wide, your body won’t be able to generate the same power. The position you take is crucial to ensuring maximum force and stability.
This is where understanding body positioning becomes even more important: the goal is to focus on the key movements you do most often. If you can hone in on the positions that fit your lifestyle and training needs, your body can become more powerful and resilient.
The 80/20 Rule: Focus on What Matters Most
While it’s essential to train all the movements to some degree, it’s even more important to understand the needs of your specific lifestyle. For example, if you’re an athlete, spend 80% of your training focusing on the movements that align with your dominant position or the way your body needs to move for your sport. This might mean working on your shooting technique if you’re a hockey player or improving your stance and footwork if you’re a boxer.
The remaining 20% should be used to explore other movements, those that aren’t as central to your daily activities or sport. This helps you develop overall strength and flexibility, without overcomplicating your training regimen.
Bringing It All Together
To sum it up, yes, it’s important to work “everything”, to vary your movement patterns and challenge your body in new ways. But more importantly, it’s crucial to recognize your body’s needs based on your lifestyle. The more you can align your movements with your daily and sport-specific requirements, the more efficient and powerful you’ll become.
By following the 80/20 rule, focusing 80% of your training on movements that align with your needs and 20% on others, you can build a strong, adaptable body capable of handling whatever challenges come your way.
Final Thoughts
The key to efficient movement is understanding your body and what it’s built to do. By focusing on dominant positions based on your lifestyle and needs, you create a foundation for strength, mobility, and injury prevention. It’s not about trying to do everything; it’s about being intentional with what you do, maximizing the movements that truly matter, and supplementing them with other patterns for balance.
Written by:
Kirill Vaks
BA, CSCS
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Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
