Mark OttobreFounder, Enterprise Fitness · Results Driven Coaching

5 Movements You Must Do To Improve Your Strength & Performance

23 Sept 2025 · 1 min

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In this instructional video, the presenter outlines five key mobility and movement pattern assessments designed to help individuals evaluate and improve their strength and performance. The assessments include: (1) a full-range bodyweight squat to test ankle and hip mobility; (2) a toe‑touch hinge screen to differentiate hip‑dominant versus lumbar‑dominant movement; (3) a lumbar back‑bend screen to gauge spinal flexibility and inform exercise selection; (4) a single‑leg clap‑and‑hop test to assess balance, coordination, and unilateral power; and (5) an overhead squat to examine overall range of motion and stability. Viewers are encouraged to perform each test, note any limitations, and share their results in the comments.

Chapters

Master these 5 assessments to improve your strength and performance. 1, a bodyweight squat, full range of motion. Make sure your ass can touch your ankles and you're in an upright position. 2, reach down and touch your toes. Everyone thinks this is a flexibility test. It's not. It's a pattern screen to how you hinge. Do you move from the hips or do you round from the back? 3, a back bend. This one is to screen the lumbar spine flexibility that you have. So if you're only able to get to there, what this is gonna show is that your lumbar spine isn't very flexible and you need to avoid things like deadlifts and overhead presses. 4, the clap test. Make sure you take off your socks and shoes for this one. What you're gonna do is you're gonna stand on one leg, you're gonna put your hands together, you're gonna clap, and then you're gonna simply hop forward. 5, the overhead squat test. Hands at shoulder width, up overhead, squatting all the way down. If you can't get all the way down, do the best you can. We wanna see all the range of motion that you have. Try these 5 mobility assessments and let us know in the comments how you went.