Seven Movements to Train for Life

In the world of fitness, it’s easy to get caught up in the latest trends and fads. However, some fundamental movements stand the test of time because they are essential for both athletic performance and everyday functionality. These seven movements—squat, hinge, push, pull, carry, single leg, and rotation—are the building blocks for a strong, resilient body. Training these movements will not only improve your fitness but also make daily activities easier and more efficient. Let’s break down each movement and understand why it’s crucial to incorporate them into your training routine.
1. Squat
The squat is one of the most primal and fundamental movements (and probably the most widely used!), essential for maintaining lower body strength and overall functionality. Squatting improves your ability to perform daily tasks like sitting and standing and enhances athletic performance. It works the quadriceps, hamstrings, glutes, and core, providing a comprehensive lower body workout.
Benefits:
Enhances lower body strength and power
Improves mobility and flexibility
Supports joint health and stability
How to Train:
Bodyweight squats
Goblet squats
Barbell back or front squats
2. Hinge
The hinge movement primarily targets the posterior chain, including the glutes, hamstrings, and lower back. It’s crucial for lifting objects off the ground and maintaining a healthy spine. Proper hinging mechanics can prevent lower back injuries and improve your overall strength. (This one might be tied with squats for how often we use daily!!)
Benefits:
Strengthens the posterior chain
Enhances hip mobility and stability
Supports spinal health
How to Train:
Deadlifts (conventional, sumo, Romanian)
Kettlebell swings
Good mornings
3. Push
Pushing movements involve extending the arms and engaging the chest, shoulders, and triceps. These exercises are essential for upper body strength and pushing objects away from your body, whether it’s lifting weights or performing daily tasks such as: pushing a cart or stroller, putting away dishes, etc.
Benefits:
Builds upper body strength and muscle mass
Improves shoulder stability and mobility
Enhances functional pushing capacity
How to Train:
Push-ups (standard, incline, decline... handstand push-ups for all the crossfitters out there)
Bench press (barbell, dumbbell, incline, decline)
Overhead press (barbell, dumbbell)
4. Pull
Pulling movements are crucial for developing a balanced upper body, targeting the back muscles, biceps, and forearms. These exercises improve your ability to pull objects toward your body and enhance posture by counteracting the effects of sitting and hunching over. (... hint, hint!... talking to all of us sitting on a computer working all day!)
Benefits:
Strengthens the back and biceps
Improves posture and spinal alignment
Balances upper body strength
How to Train:
Pull-ups and chin-ups
Rows (barbell, dumbbell, cable)
Lat pulldowns
Ring rows and TRX rows
Band pull aparts
Sled pull
5. Carry
Carrying exercises mimic everyday activities like carrying groceries, luggage, laundry baskets, or children. These movements build core stability, grip strength, and overall functional strength, making them indispensable for daily life... We carry things all day long!
Benefits:
Enhances core and grip strength
Improves overall functional strength
Supports joint stability and coordination
How to Train:
Farmer’s walks
Suitcase carries
Waiter’s walks
6. Single Leg
Single-leg exercises are crucial for improving balance, stability, and coordination. They mimic natural movements like walking, running, and climbing stairs, making them essential for athletic performance and injury prevention.
Benefits:
Enhances balance and coordination
Strengthens stabilizing muscles
Reduces injury risk by addressing imbalances
How to Train:
Single-leg squats
Lunges (forward, reverse, walking)
Step-ups
Single leg RDL
Cossack Squats
7. Rotation
Rotational movements engage the core and improve the ability to twist and turn, which is essential for various sports and daily activities (golfers, reaching behind you in the car, getting your child out of their highchair and set on the floor). Training rotation enhances core strength, flexibility, and overall movement efficiency.
Benefits:
Strengthens the core and obliques
Improves rotational power and flexibility
Enhances functional movement patterns
How to Train:
Russian twists
Medicine ball throws
Cable or band rotations
Incorporating these seven essential movements into your training routine will not only enhance your performance in the gym but also improve your overall quality of life. These movements prepare your body for the demands of daily activities, making everything from lifting groceries to playing sports more efficient and injury-free. Remember, the goal is to train for life, not just for the gym. Embrace these fundamental movements and watch your strength, mobility, and functionality take off!
Reach out to matt@evolv-pt.com to speak with one of our therapists today!
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