Want to look and feel great for summer? Want to train smarter? Here are seven great movements to incorporate into your workouts to ensure that you are getting the maximum benefits out of each session to help you achieve a greater quality of life and put you on the path to a great summer body!
In my book the definition of great quality of life involves pain-free range of movement. The human body has seven basic movement patterns which we incorporate into our everyday lives in one form or another. Here are the seven basic human movement patterns.
Squat (aka ‘the booty’)
The squat is a quadricep dominant compound exercise recruiting muscles primarily from the legs and trunk. It is arguably the most important human movement and is used in everyday activities such as sitting down and rising up from a seat. Examples in the gym include Barbell Back Squat and Dumbell Goblet Squat, which should be executed to look and feel great!
Bend (aka ‘do you even lift bro?’)
The bend is a hip dominant compound exercise recruiting muscles primarily from the legs, back and trunk. It is very important in everyday life and is used for activities such as picking up an object from the ground and putting it down. Examples in the gym include the Barbell Deadlift and the Kettlebell Swing
Lunge (aka ‘great pins!’)
The lunge is a split stance quadricep dominant compound exercise. It is similar to the squat but is focussed on one leg and is less stable. It is performed in everyday activities such as walking up stairs or standing up from the ground. Examples in the gym include Dumbell Walking Lunge and Step Ups.
Push (aka ‘big pec dance’)
The push is an anterior chain multi planar compound movement using the arms and the upper body. It is used in activities such as pushing an object forward or putting something on an overhead shelf. Examples in the gym include Barbell Chest Press and Handstand Push-up.
Pull (aka ‘the gun show’)
The pull is a posterior chain multi planar compound exercise involving muscles of the arms and back. It is used in activities such as pulling an object towards your body or opening a door. Examples in the gym include Seated Row and Pull-up.
Twist (aka ‘shake it up baby now’)
The twist is a rotational exercise primarily involving muscles of the core and trunk. It is used in everyday activities such as turning to the side to grab an object. Examples in the gym include Cable Rotation and Standing Ball Rotation.
Gait (aka ‘catwalk’ aka ‘the swagger’)
Gait is the mechanical action of walking or running. We use this in everyday locomotion. Examples in the gym include The Treadmill and The Farmers Walk.
All human movements patterns are made up of these or combinations of these movements. In the gym we like to combine these into compound functional movements such as the squat press, lunge rotation, deadlift row and burpee. The combinations are endless and are great for functional movement, building muscle and burning energy! For some great functional exercises to help you increase your quality of life, and to look and feel great for the beach, come and see us in the gym!