I can't speak enough on this. It doesn't matter how much fascia work you do if you can't code it into proper movement mechanics. This is why the pure and simple fascia AND gym guys are still going to have injury and dysfunction as time goes on.

You can't ignore the spine which has to move side to side like a snake when you move. This is the exact opposite of what happens when you lift weights like deadlifting, barbell squatting, or any other gym method.

Below you will see a video prepared by Stephen Callis giving an overview of the GOATA principles. Stephen is a certified GOATA coach. Huge thanks to him for making this video for you guys.

Global Laws of GOATA

To reiterate what Stephen covered above, here are some key points of the GOATA system.

Columns

Draw a line from your feet to your shoulders and you'll see your columns, which ideally are straight, not slanted outwards. This means your feet are in line with your hips and shoulders, not outside of them.

Foot Control

Inside Ankle Bone High.

Somewhat similar to ankle stiffness but with an added intention to spiral the achilles up and keep the inside ankle bone from collapsing WITHOUT simply walking or running on the outsides of your feet.

Load the Pressure

The bow is how you absorb force. The bow can be seen as the hip gets behind you, the femur (thigh bone) rotates externally, the knee and shin follows in a spiral, and the foot stays strong locked with fascial tension and IABH.

Transfer the Pressure

The opposite of the bow is when the leg corners. This means the femur internally rotates, knee and shin follows as the heels turn up and away (outwards).

This load and transfer of pressure happens back and forth between legs as you walk or run in an fluid effortless movement (ideally).

Head Control

Head over foot.

This means the foot (or column) loading force is the one your head is over in that moment of the gait cycle. This creates a side to side movement of the head as you switch feet in each step.

This can't happen with a braced core and compressed spine.

Back Chain Dominance

The whole system needs space to properly load and transfer pressure.

Hips behind your rib cage. Push the hips vertically away from you. Get your butt behind you.

Don't force a curve in the lower back simply by turning your pelvis forward.

Imagine looking at your body from the side and drawing a line from the heel to the ear. You want your butt to be behind that line.

BCD opens up space in the hips to bow and corner that otherwise wouldn't be available.

Looking into Nature

Spend some time watching babies, animals, indigenous tribes, and of course the world's best athletes and you'll see these patterns begin to appear.

Let me know down in the comments what you're seeing!

Further Learning

GOATA BAM TALK

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