Your movement mechanics decide your results. Most pain.�Most plateaus.�Most “I train hard but nothing changes” stories… 👉 are not a strength problem.�👉 they are a movement mechanics problem. So what do I actually mean by mechanics? Movement mechanics = how your joints, spine, breath and muscles organize to produce force safely and efficiently. In real life and in the gym, good mechanics look like this: 1️⃣ Stacked posture�Rib cage over pelvis.�Head over ribs.�Hips under you.�This lets your spine stay stable while your hips and shoulders move. When you lose this stack → your low back, neck or knees usually pay for it. 2️⃣ Hip-driven movement�Squats, deadlifts, lunges and even daily bending should come from the hips first —�not from collapsing into the lower back. If the hinge is poor, the load goes to the wrong place. 3️⃣ Joint alignment under load�Knees track with the toes.�Hips stay centered.�Shoulders stay packed and controlled. This is called joint centration —�it protects cartilage, tendons and ligaments while you move. 4️⃣ True core control (with breathing)�Core bracing is not sucking your belly in.�It is gentle pressure around the trunk while you keep breathing. Your breath helps stabilize your spine.�When breathing and bracing are disconnected, stability drops. 5️⃣ Foot and ground connection�Your feet create the first contact with the floor.�If your base is unstable, everything above has to compensate. Strong mechanics start from the ground up. 6️⃣ Control before speed and load�Range of motion you cannot control is not strength.�It is vulnerability. If you can’t slow it down, you shouldn’t load it yet. Here is the part most people don’t realize: 👉 Your nervous system decides how much force you are allowed to produce. If your movement pattern looks unstable, uncoordinated or threatening,�your body will automatically limit strength and power. This is not weakness.�This is protection. That is why adding more weight often:�– increases pain�– increases compensation�– but not performance.

Choosing a protein supplement should not be based only on the brand or the price. The real difference is whether its quality has been verified by an independent laboratory. In the United States, regulation falls under the Food and Drug Administration (FDA), but this agency does not approve or test supplements before they are sold. Outside the U.S., each country has its own health authority. For example, in Guatemala, regulation depends on the Ministry of Public Health and Social Assistance, and the criteria are not the same from country to country. That is why phrases such as cGMP or manufactured in a registered facility do not mean that the product has been tested by an external laboratory. The real assurance comes when a protein has independent certification, such as: • NSF International – NSF Certified / NSF Certified for Sport • United States Pharmacopeia – USP Verified • Informed Choice / Informed Sport • ConsumerLab Why is this important? When a protein is not tested by third parties, it may contain: • heavy metals (lead, arsenic, cadmium, mercury), • microbiological contamination (bacteria and molds), • undeclared traces of allergens, • less actual protein than what is stated on the label, • residues or contaminants from the manufacturing process. This has been documented by Consumer Reports and the Clean Label Project. The real difference comes down to one simple question: Who verified this product, and under which standards? Choosing proteins with independent certification is not an exaggeration. It is a responsible practice, based on evidence, transparency, and respect for health. Pauline Barbick Sports Nutritionist & Strength and Conditioning Specialist ————————————————————————— Más allá de la etiqueta: la importancia del respaldo científico y los controles de calidad en suplementos de proteína Elegir una proteína no debería basarse solo en la marca o el precio. La diferencia real está en si su calidad ha sido verificada por un laboratorio independiente.