THE SIX FUNDAMENTALS OF HUMAN MOVEMENT

What are the six fundamentals of human movement?

In my opinion there are 6 fundamental human movement patterns that should be targeted in a training programme. These are: pull, push, squat, lunge, hinge and rotation. This is to ensure you are working your body as a whole and not overtraining a certain body part. Even though training volume and exercise selection is key to improve in a certain area, you shouldn’t neglect other aspects of training or other body parts! Below are the 6 movement patterns I feel are very important and some examples of each one.

So let’s take a look at each of the movement patterns…

1. Pull-This is where you will pull a weight towards your body. The pulling movement can be vertical or horizontal. Example exercises could be: vertical pull-pull up and horizontal pull- barbell row.
2. Push- This is you pushing a weight away from your body. The pushing movement can be vertical or horizontal. Example exercises could be: vertical push-shoulder press and horizontal push- push ups.
3. Squat- This is a knee dominant exercise. There are a variety of squat movements, these can be: body weight squat, goblet squat, barbell back squat.
4. Lunge- This is also knee dominant but it puts your body in a less stable position. Needing good flexibility, stability and balance. There are a variety of lunge movements, these can be: Forward or reverse lunge, side lunge, Bulgarian split squat.
5. Hinge- This is a hip dominant movement, ensuring a neutral spine throughout. There are a variety of hinge movements, these can be: Deadlifts, RDLs, Single leg deadlifts, Bridge.
6. Rotation- This involves twisting at the core. Underrated but essential, especially in sport. There are a variety of rotational movements, these can be: Russian twists, Palloff press, wood chops.

So with this in mind, don’t go neglecting all movement patterns!

I think it’s fair to say you probably should question and avoid a training programme that doesn’t a variety of exercises that involve all movement patterns! Even if your only goal is growing your glutes, make sure you don’t neglect the rest of your body and create imbalances!! Your body is a vehicle and you want to aim for all parts working together in sync. Why not get in touch and find out how I can help you!