Basic Movement Patterns

A training program must revolve around the Basic Movement Patterns. There are 6 basic patterns that I am concerned with: Squat, Hip Hinge, Lunge, Push, Pull, & Jump. Utilizing a training program that uses each movement pattern at least once a week will be far more effective than anything else.

1.       Squat Pattern: Back Squat, Front Squat, & Box Squat

2.       Hip Hinge Pattern: Deadlift, Romanian Deadlift, & Single Leg Romanian Deadlift

3.       Lunge: Walking Lunge, Split Squat, & Reverse Lunge

4.       Push: Bench Press, Overhead Press, Dumbbell Bench, & Incline Bench

5.       Pull: Bent Over Row, Dumbbell Row, & Pendlay Row

6.       Jump: Squat Jump, Broad Jump, & Box Jump

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The basic movement patterns are important because they move your body within its natural movement pattern. When the body moves naturally it is not only the most effective for results; it is also the safest way to move.

Each of these exercises are Multi-Joint Compound Exercises; this means that multiple muscle groups are moving the weight simultaneously. The body works far better as a system than it does in isolation.

Also the movement patterns are Programmable. A programmable exercise is an exercise that can be improved over the long term. A Non-Programmable exercise would be something like dumbbell kickbacks; you can only improve the exercise over the short term and the upper limits of the exercises are far lower than say a squat.

Using the above movement pattern exercises choose one from each category to design full body routine.

As an example:

Front Squat 3 x 5

Single Leg Deadlift 3 x 5

Split Squats 3 x 5

Incline Bench 3  x5

Bent Over Row 3 x 5

Box Jump 3 x 5

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Dedicate & Succeed,

Justin Kukla