10 Ways to Modify or Regress a Movement

By: Andrew Zomberg

Introduction

There is no such thing as a perfect program, meaning a program will never
universally work for every trainee. At times, certain movements will not meet
the individuals current training level and thus must be modified so that the
exercise is executed correctly and injury is avoided.

There are many ways to regress a movement:

1. Lower the intensity.
2. Move the object (resistance) closer to your center of mass.
3. Transition from an unstable environment to a more stable one.
4. Increase the points of stability.
5. Decrease the range of motion and/or deficit.

The biggest question to be asked is, Does this exercise need to be regressed?
There are different measures you can take to answer this question. Ideally,
having a training partner present will provide the necessary verbal and physical
feedback to determine if proper form is being maintained. If you do have a
training partner, simply have a family member or friend take pictures of your set-
up, or better yet, video the exercise to assess how you execute the entire
movement.

Outlined below are 10 common exercises that almost always present difficulty
during a program. The videos will demonstrate how you can modify the
movement to ensure it is being executed properly, eliminating the possibility of
injury. The password for all these videos is zomberg (no quotation marks).

1. 3 Push-Up Regressions: https://vimeo.com/76018254
2. 3 Pull/Chin-Up Regressions: https://vimeo.com/76018586
3. TRX Fallout Regression: https://vimeo.com/76018822
4. 2 Regressions for the Turkish Get-up: https://vimeo.com/76018992
5. 2 Regressions for the Waiters and 1-arm Bottoms-Up Kettlebell Carry:
https://vimeo.com/76019083
6. 2 Mobility Drill Regressions: https://vimeo.com/76019389
7. 2 Ways to Modify the Deadlift (all variations):
https://vimeo.com/76019592
8. 1-arm, 1-leg DB or KB RDL from a Dead Stop:
https://vimeo.com/76020495
9. 2 Regressions for the Anterior-Loaded Barbell Reverse Lunge:
https://vimeo.com/76020860
10. Altering the Front and Back Squat: https://vimeo.com/76021110

Conclusion

Awareness is a critical component of strength training. Understanding your
bodys position in space is essential in maintaining proper form. Again, taking
pictures and videos, or allowing a training partner to provide feedback, will
determine whether modifications are necessary to any exercises in a program.

Do not get discouraged if you have to take a step back in order to take a step
forward. Regressions are used constantly in the fitness world and should not be
deemed as a sign of weakness. These modifications are merely minor
adjustments performed to avoid injury and ultimately allow you to progress to
the next level.

About the Author

Andrew Zomberg received his bachelors degree from Temple University in Sport
and Recreation Management. Upon graduation, he invested six years in the
commercial industry working with a versatility of clients that ranged from the
general population, aspiring athletes and rehabilitation patients. During this
experience, Andrew mastered the science of exercise and nutritional
programming that ensured client enhancement and satisfaction.

Andrew is now a Strength and Conditioning Coach at Cressey Performance. He
is certified as a NSCA-Certified Personal Trainer (CPT) and a Precision Nutrition
Level 1 Coach (Pn1), and he currently serves as a Mentor for Precision Nutritions
Mens Lean Eating Program. Andrews devotion to coaching drives his passion to
deliver superior performance enhancement training. From addressing individual
movement impairments to prescribing effective nutritional habits that improve an
individuals body composition, strength and overall quality of life, Andrew
promises to help his athletes reach their full potential.