Traditionally, strength training is broken down by muscle groups, trained in isolation. Monday is chest day. Tuesday is back, biceps, abs and forearms. Wednesday is leg day. Repeat.
However, a more efficient and balanced method to strength train uses basic body movement patterns. This more functional approach mimics the way the body moves in real life. When using seven fundamental movements with multiple joints and muscles working in synergy, the focus is on: horizontal push, vertical push, horizontal pull, vertical pull, knee dominant, hip hinge and rotation.
Breaking down the movement patterns
The horizontal push is a push-up, a bench press, or a standing cable press with a pulley or elastic band.
The vertical push includes exercises that move the load/weight vertically in relation to the torso such as a push press.
The horizontal pull is a rowing movement, such as the bent-over row or a body row with a suspension device like the TRX.
The vertical pull is a pull-up, chin-up or a cable pull-down. These are good for shoulder mobility and scapular stability, similar to the overhead shoulder press or vertical press.
Knee dominant movements are squats and lunges which can by done in many ways and with different equipment, and are a must in all strength training programs.
The hip hinge is very important for lifting, playing sports and general health. Here we find deadlifts, glute bridges, and the hip thrust.
Finally, the rotation pattern refers to the ability to twist and rotate. Also, to the ability to resist rotation, as in any number of Pallof press exercises which increase the capacity of core muscles to brace and stabilize the trunk by resisting movement.
If you are looking to become stronger, for life and for sports, functional movements are the big strength builders to include in your training sessions.*
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