David Weck RMT

Gain the Millimeters That Matter

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When you think of millimeters, in most cases, they seem like an insignificant measurement, especially when discussing fitness and performance training.

They may not be inches or yards, but what happens in the millimeters that make up those inches and yards can be the difference between winning and losing, sustainability and injury, and improved performance and sub-optimal performance.

When it comes to exercise and performance training, think of millimeters as “building blocks,” one building off of another, ultimately resulting in a larger movement pattern or expression of force. If these building blocks start off with improper technique or imbalances, not only will it become more difficult to improve your performance, but it may also expose you or your clients to injury.

On the other hand, if these building blocks aim to improve imbalances and promote proper technique, they will allow you to gain that extra inch needed for you or your client to push past a hard to reach performance goal.

To begin improving the “millimeters that matter,” it is important to take the equipment you’re using into consideration. Finding functional equipment to effectively integrate into program design and assess your clients may prove to be quite challenging. That’s where the RMT Club comes into play.

The RMT Club is a functional training tool designed to improve performance both on a global level and on a more nuanced level.

On a global level, it’s used to enhance functional strength, rotation, mobility, coordination, balance, and total body integration. On a more nuanced level, it’s used to help identify and correct the imbalances and deficiencies which may be impeding you or your client’s ability to gain those “millimeters that matter.”

One of the key features of the RMT Club is the dynamic “shifting weight” located inside the Club head. This shifting weight is used to create both resistance for sudden acceleration and deceleration and audible feedback for cueing positioning, timing, and technique. Both features are extremely beneficial when trying to improve and fine tune performance.

Let’s look at two specific areas where you can use the “shifting weight” in the RMT Club to help identify and improve the millimeters that matter:

The Non-Dominant Side

During any movement, especially physical activity, the dominant side of the body works overtime to compensate for the deficiencies and imbalances of your non-dominant side. By building strength, balance, coordination, and mobility on your non-dominant side you will be able to limit deficiencies and enhance your body’s overall performance, helping gain those essential millimeters needed to improve overall performance. It really comes down to simple math. If your dominant side is performing at 10 and your non dominant side is performing at 6, your overall performance level would be 16/20.
If you can increase performance on your non-dominant side to an eight, you can Enhance your body’s overall performance level to 18/20.

You can use the shifting weight inside the Club head to time-up, coordinate, and synchronize movements between the dominant and non-dominant side. The handle of the RMT Club allows you to switch hand position, having the dominant hand on top during one rep and the non-dominant hand on top during the next rep. This is key in integrating the coordination, strength, and mobility of your dominant side into your non-dominant side.

This same principle applies with the shifting weight inside the Club head. You can use the shifting weight help provide audible and tactile feedback in order to benchmark specific positions or “stages” during a movement pattern on your dominant side. From there, you duplicate those positions or “stages” on your non-dominant side, using your dominant side as a reference point to compare and contrast. Essentially, having your non-dominant side “mimic” the movements on your dominant side to improve global coordination, mobility, strength, and timing.


Rotational Movement Training 

The “RMT” in RMT Club stands for Rotational Movement Training. This is a tremendous training tool for integrating rotation throughout the body. As you know, the body rotates in all planes of motion on a daily basis and almost all movement involves some degree of rotation (either through multi-joint articulation or around its central axis). When you intensify this rotation in athletic pursuits everything becomes amplified. If you have imbalances or deficiencies in everyday basic rotational movements they only become more compounded and exposed during high demand physical activity.

In order to fix these deficiencies and fortify rotational power throughout your body, you have to integrate rotational movements patterns into your daily routine, ingraining them in your muscle memory. The RMT Club’s shifting weight allows you to perform rotational movement patterns using sudden deceleration and fluid deceleration.

Sudden deceleration of the shifting weight creates a bracing effect, engaging the body and creating counter rotation or anti-rotation from your feet all the way through your hands. Sudden deceleration during rotational movement patterns is centered around one’s ability to stop the Club head quickly and change with speed and power. Fluid deceleration of the shifting weight integrates the rotational movement throughout the body using a fluid, full range of motion, focusing on balance during rotation and proper weight shift.

By paying attention to the millimeters that matter and helping you and your clients achieve that extra step needed to improve performance or correct imbalances, you will see small improvements ultimately turn into larger, more impactful ones.

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David Weck

About David Weck

David Weck is the Founder of BOSU Fitness LLC and the Creator of WeckMethod. He is the inventor of the BOSU® Balance Trainer, RMT Club, and other well-known fitness product and training techniques. He has worked in fitness for more than 22 years and has helped people of all fitness levels including elite athletes from multiple sports. He is a consummate student of movement who believes physical education is the foundation for a happy and healthier world.