Fundamental Movement

When it comes to exercise specifically to resistance/strength training there are specific fundamental movement patterns that are essential for muscle growth. In order to optimize human movement and behavior we need to learn how to move well in our bodies to perform daily life tasks at our best. There are exercises you can begin to learn and grow strength and overall performance in that can help to translate into daily life. Exercises like a squat or a deadlift can transfer into daily tasks like picking up items off the ground or getting down to play with your children.

As mentioned in the past there are wonderful benefits to strength training such as:

• Improves hormones

• Increases immunity

• Improves cognition

• Stimulates fat loss and metabolism

• Strengthens the skeletal system

• Increases range of motion and mobility

• Boosts your mood and inner-strength

There are many different ways you can incorporate strength training into your workouts. You can start learning each exercise with bodyweight or bands and build up to dumbbells, kettlebells, barbells and even machines.

The objective of strength training is to increase your work capacity with consistent training. In addition, you will train the body to recover from exercise and build awareness in your body to become skilled in the specific movement patterns.

Here are some examples of fundamental movement patterns you can begin to learn:

• Hip hinge: deadlifts

• Hip dominant: hip thrust or glute bridge

• Knee dominant: back squat

• Vertical pull: pull up

• Vertical push: overhead press

• Horizontal press: bench press

• Horizontal pull: seated cable row

• Rotational and diagonal: medicine ball rotations

• Anti-rotation: planks

It is always helpful to work with a skilled trainer in the beginning to learn each movement correctly to prevent injury and to increase your chances to build muscle effectively. Trainers can help you with modifications and correcting your form to make the most out of your training!