CH.13 THE HAMMOCK ATLAS
Functional LineFL
Links the crossing force transfer
Three crossing diagonals — the routes that transmit force in sport
The only lines that must cross the midline, one set in front and one behind, crossing into an X. They are not concerned with how you stand; they carry force from an arm to the opposite leg — throwing, swinging a club and crawling all run along them.
Where this line runs
- 01Front · lower border of pectoralis major
- 02Front · lateral border of rectus abdominis
- 03Front · crosses the midline near the navel ★
- 04Front · opposite adductor longus
- 05Front · linea aspera of the femur
- 06Back · latissimus dorsi
- 07Back · thoracolumbar fascia
- 08Back · crosses the midline at the sacrum ★
- 09Back · opposite gluteus maximus
- 10Back · vastus lateralis · outside of the knee
What this line does
There are three Functional Lines: a front and a back diagonal linking opposite hand and foot, plus a lateral one running from the arm to the knee. Working diagonally together, they are the routes that actually carry force in walking, running and throwing.
How to train it
These lines are used constantly, so releasing them is not enough — they need to move. Rhythmic shortening and lengthening lets the crossing myofascia transmit force smoothly.
Go deeper
For the Functional Lines to work you need range at the shoulder blade, the trunk and the hip, and large movements have to be initiated by the deep muscles first. Forcing big movement on weak deep support is how people get hurt.
Clues
You have the strength, but it does not travel
- Throwing or swinging, the power feels stuck at the shoulder
- When you run, the two feet do not land with the same sound
- In diagonal movements — right hand with left foot — one side is clearly less smooth
- Supporting on one side, the pelvis drops
When the diagonal transfer breaks, the shoulder or the hip does the work alone. The force never travels the diagonal; it all lands on one joint.
With the Functional Lines connected, the wear of training is spread evenly. Even out the damage and recovery can keep pace with it.
Test it yourself
On all fours, extend opposite hand and foot and hold for ten seconds. If the pelvis drops or wobbles, the diagonal is not connected yet.
The rest of it, a book can’t carry
What this line feels like when it releases, I can’t put into writing.
Lie into the hammock and find out for yourself.