March 30, 2021
Once upon a time, I worked at my local running store, which was located next to a gym. Knowing I should be cross-training, I decided to join. I quickly fell in love with the community and the group exercise classes…so much that it led to me becoming a personal trainer and getting several different certifications.
But when I first got there, I hid in the Group Ex room for a long time, because I had NO IDEA what to do on the gym floor. In classes, all I needed to do was follow along! Once I decided I wanted to be a trainer, my education began! And there was a lot to learn…no wonder people get overwhelmed when they decide to join a gym or start strength training!
Well, here we are many years later and now I know better. There are 6 Foundational Movement Patterns that are based on movements that we do every single day and don’t even think about it. Once you recognize the patterns, then it’s just which exercise to do and how to make it work for you. Easy enough, right?
1. Squats
You squat every time you sit, so this is the one that makes the most sense as far as a daily movement pattern. It uses all the muscles of your legs and your core in one movement.
Exercise Examples: Any kind of squat on 1 or 2 legs, and leg extensions or the leg press.
2. Hip Hinge
This is a big one as it is key for developing low back strength. It uses all the muscles in your posterior chain: glutes hamstrings and low back. Instead of bending at your waist, try tipping from your hip. Think about the movement you would make if you were to look under the bed.
Exercise Examples: Kettlebell swings, Deadlifts, Glute Bridges.
3. Lunge
While lunging isn’t used often in everyday life, it is still a good one to practice. It works with many different muscle groups at once(legs, abs, low back), and also helps in developing balance and stability.
Exercise Examples: All lunge variations including step-ups and split squats.
4. Push
Opening heavy doors, pushing a shopping cart, lifting something overhead, catching yourself if you fall. While you should try to push both vertical and horizontal for Range or Motion purposes, they will strengthen similar muscle groups. The focus is on your shoulders, chest, and triceps.
Exercise Examples: Push-ups, Chest press, tricep extensions, shoulder press.
5. Pull
Pulling open doors, pulling out a chair, taking something off a high shelf. Again, this can be horizontal or vertical and will work similar muscles. The muscles that incorporated pulling are your back, (think posterior chain) and biceps.
Exercise Examples: Rows, pull-ups, biceps curls.
6. Carry
Any time you carry something you are working your stabilizer muscles. It helps us maintain good posture and form over long periods of time.
Exercise examples: Farmers Carry, Overhead carry, Front rack carry. If you don’t have something heavy to carry, any variation of a plank or anti-rotational band work is a great substitute.
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