The Critical Four
Corrective exercises for imbalances
The Critical Four is a set of corrective exercises designed to address imbalances identified through the 80/20 Functional Screening. The exercises are Chop and Lift, Turkish Get-up, Two-arm Single-leg Deadlift, and Cross-body One-arm Single-leg Deadlift.
- Imbalance is not just a strength problem, but also a motor control problem.
- The core works fine as long as the hips aren't moving, but when the hips are moving, the core starts to compensate for left-right differences.
- Strength should never exceed stability.
- Learn the ExercisesFamiliarize yourself with the Critical Four exercises and practice them without weight.Pro tipUse the videos listed in 'Tools and Tricks' to become familiar with the movements.WarningDo not attempt to perform the movements without proper instruction and supervision.
- Test and Identify ImbalancesPerform the Critical Four exercises to test and identify imbalances.Pro tipUse the same weights and reps for each exercise to ensure accurate comparison.WarningDo not neglect to address imbalances, as this can lead to injuries.
The Author's Experience
The author used the Critical Four exercises to address his own imbalances and improve his performance.
OutcomeSignificant improvement in performance and reduction in injury risk.
Neglecting Imbalances
Failing to address imbalances can lead to injuries and decreased performance.
Overemphasizing Strength
Prioritizing strength over stability can lead to imbalances and increased injury risk.
The Critical Four were selected by Gray Cook as the most effective exercises for addressing common imbalances.
Source · BOOK
The 4-Hour Body An Uncommon Guide to Rapid Fat-Loss