5 Basic Movement Patterns
If you live in Minnesota you probably have experience shoveling snow. Last week in Minneapolis we got a heavy 8”. For a guy that is in the gym regularly, I was having a difficult time moving the fresh snow. I had to take breaks frequently. This got me thinking, this is an Activity of Daily Living for Minnesotans and much of the country. One that is considered a basic movement pattern by much of the fitness industry. Are you familiar with the basic movement patterns?
5 Movement Patterns
Bend and lift
Single Leg
Push
Pull
Rotation
It's important to understand the fundamental movement patterns that are essential for clients who are new to exercise. These movements can help establish a strong foundation for strength training and overall physical health. In this article, we'll dive deeper into each of the five basic movement patterns: bend-and-lift, single leg, push, pull, and rotation, and how you can incorporate them into your workout routine.
Bend-and-Lift:
The bend-and-lift movement pattern involves bending at the hips and knees while keeping your torso upright and lifting a weight off the ground. This movement targets your lower body, including your quadriceps, hamstrings, glutes, and core. Bend-and-lift exercises can be performed using just your bodyweight or with added resistance such as resistance bands, dumbbells, or kettlebells.
To perform a bend-and-lift exercise, start with your feet hip-width apart, engage your core, and sit your hips back as if you're sitting in a chair. Keep your weight on your heels and make sure your knees don't extend past your toes. As you lower into the bend, keep your chest up and your back straight. Once you reach the ground, lift the weight back up by driving through your heels.
Single Leg:
The single leg movement pattern involves standing on one leg while performing an exercise. This movement targets your lower body, including your glutes, hamstrings, quadriceps, and core. Single leg exercises can be performed using just your bodyweight or with added resistance such as dumbbells or resistance bands.
To perform a single leg exercise, start by standing on one leg with your core engaged and your other leg extended slightly in front of you. Lower your body towards the ground by bending your standing leg, keeping your core engaged and your back straight. Once your thigh is parallel to the ground, push through your heel to stand back up.
Push:
The push movement pattern involves pushing weight away from your body, typically in a vertical or horizontal direction. Push exercises target your chest, shoulders, and triceps. For beginners, you can start with modified push-ups or chest presses with light weights.
To perform a push-up, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body towards the ground by bending your elbows, keeping your core engaged, and your back straight. Once your chest touches the ground, push back up to the starting position.
To perform a chest press, lie on a bench or the floor with a dumbbell in each hand. Hold the dumbbells at chest height with your elbows bent and your palms facing forward. Press the dumbbells towards the ceiling until your arms are fully extended, then lower them back down to chest height.
Pull:
The pull movement pattern involves pulling weight towards your body, typically in a vertical or horizontal direction. Pull exercises target your back, biceps, and forearms. For beginners, you can start with band-assisted pull-ups, lat pulldowns, or dumbbell rows.
To perform a band-assisted pull-up, loop a resistance band around a pull-up bar and place one foot in the band. Grab the bar with both hands, palms facing away from your body, and hang from the bar. Pull your chest towards the bar while keeping your core engaged and your back straight. Lower your body back down to the starting position.
To perform a dumbbell row, start with a dumbbell in each hand and your feet hip-width apart. Hinge forward at your hips, keeping your back straight and your knees slightly bent. Hold the dumbbells with your palms facing towards your body and pull them towards your chest, keeping your elbows close to your body.
Rotation:
The rotation movement pattern involves twisting your torso to the left or right, either with or without added resistance. This movement targets your core, including your obliques and deep abdominal muscles. Rotation exercises can be performed using just your bodyweight or with added resistance such as medicine balls or cable machines.
To perform a seated rotation exercise, sit with your feet together and knees at 45 degrees. Hold a medicine ball or weight at chest height. Engage your core and rotate your torso to the left. Then, rotate your torso to the right.
To perform a cable rotation exercise, stand with your feet shoulder-width apart and grasp the handle of a cable machine with both hands. Start with the handle at chest height, and rotate your torso away from the machine while keeping your core engaged. Then, slowly rotate back to the starting position. Repeat on the other side.
Incorporating these five basic movement patterns into your workout routine is essential for establishing a strong foundation for strength training and overall physical health. By starting with bodyweight exercises and gradually increasing resistance, you can build strength, improve your movement patterns, and prevent injury.
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