Strength training involves some risk of the body’s structural load. Correctly performing exercises based on movement patterns will allow you to use the Maximum potential and Minimize the risk of injury. What are movement patterns and what are their types? How to build strength training based on movement patterns?
What are the movement patterns?
The most common movement patterns in everyday life are squats, bending down, carrying objects, pushing off and pulling. If we show them on the example of daily activities, they are successively sitting and getting up from the chair, tying shoes, carrying nets with shopping and opening heavy doors or closing them. The definition of movement patterns in relation to strength training therefore refers to the maximally functional exercises based on movements that are mapped in everyday life.
In daily routine, there are rather few activities that require the work of one joint, as it is the case, for example, Straightening arms with ropes on the upper lift or lifting arms with dumbbells from side to side.
Sitting work and movement patterns
Over the past few decades, the average person’s lifestyle has changed dramatically. As a result of inadequate hygiene of movement, sitting work and lack of physical activity, we lead to a situation where postural defects and lack of Mobility and Stability of the body dominate. Imagine a man who works in front of his computer for 8 hours a day.
Most of the time he spends at work, he adopts a sitting position. This model of behavior is a simple path to the structural load on the body. In such a person, the deep abdominal muscles are weakened, the muscles of the back band are stretched, and the front band is contracted.
Intervertebral discs tend to slide out of the axis of the spine, and the shoulders rotate inward. Can we stop or even reverse the adverse effects of a sedentary lifestyle on health? Training based on natural movement patterns can help with this.
7 basic human movement patterns
Basic movement patterns that should form the basis of functional strength training:
- hip bends,
- rotations or counteracting rotations,
- walking and carrying.
Examples of exercises performed based on movement patterns
The use of each of these movement patterns in the training plan promotes the comprehensive development of muscles. Some exercises are not intended to direct muscle development, however, by strengthening most structures, they reduce the risk of injury and strengthen weaknesses. Here are examples of exercises performed based on movement patterns:
- squats – squat with a barbell on the shoulders, squat with a barbell on the back, squat with a kettle in the front, squat with a TRX;
- push – push-ups on the ground, push-ups with legs up, bench press, bench press, bench push-ups, standing bench press, standing above the head;
- attractions – pull-ups on a bar, rowing with barbells in torso drop, reverse pull-ups, Pendlay rowing;
- hip bends – classic deadlift, Romanian deadlift with barbells, deadlift with kettle, Straightening the torso on a Roman bench;
- lunges – Bulgarian squat, sinuses, walking lunges;
- rotations or counteracting rotations – barbell rowing in one-handed torso dropping;
- walking and carrying – a farmer’s walk, walking with heavy weight overhead, climbing stairs.