The movement assessment at Gnarl Lab Zone is a 45-minute session that looks at how you move through five fundamental patterns: the squat, the hinge, the press, the pull, and the carry. It is not a fitness test. Nobody is timing you or counting reps. It is a structured observation, and you leave with a written summary.
The five patterns we look at ¶
The squat tells us about ankle mobility, hip depth, and how your spine behaves under load. The hinge tells us about hamstring length and how you organise your lower back. The press tells us about shoulder mobility and whether your ribs flare when you push overhead. The pull tells us about scapular control. The carry tells us about how you hold tension through your trunk when you are moving. Together, these five patterns cover most of what a human body needs to do in a gym.
What we write up and why ¶
After the session, you get a one-page written summary: what looked good, what needs attention, and a short list of corrective exercises or movement cues to work on. The summary is specific to you, not a generic handout. If your left hip is tighter than your right, that goes in the summary. If your overhead press is limited by thoracic stiffness rather than shoulder mobility, that distinction matters and it goes in the summary too.
What to do with the results ¶
Some people use the assessment as a standalone thing: they take the summary, work on the corrections themselves, and come back in three months to see how things have changed. Others use it as a starting point for one-to-one coaching or as a way to decide whether the group classes are the right fit. There is no pressure to do anything specific with the results. The assessment is useful on its own.
The movement assessment costs £40 and takes 45 minutes. You can book it through the contact form or by emailing hello@gnarllabzone.com. It is a good first step if you are not sure where you are starting from.