The Fundamental Movement Patterns

Previously many training programs focused on isolation movements only (ie bicep curls, tricep pushdowns, etc) and smaller muscle groups. A few years ago, I shifted my training programs towards incorporating the Fundamental Movement Patterns. These Fundamental Movement Patterns have formed the foundations of exercise selection. Once you understand how exercises fit into these patterns, programming for yourself (and as a coach) becomes very easy!

The patterns are what we see in our day to day lives. Each time your body coordinates the muscles to perform these patterns you develop the processes for new neural pathways. The more consistently you perform the movements, the more ingrained and efficient the pathways become, and the more benefits you receive from them.

A solid program has a combination of the big movement patterns along with isolation movements. This allows you to target specific muscle groups that you need for either a.) rehab/prehab work and/or b.) the aesthetic / the “show muscles” (who doesn’t love bicep curls!).

All movements can be classified into the following categories and an example for each (click the movement pattern for a video):

• Hip Dominant

• Knee Dominant (or Lunges / Split Squats)

• Vertical Push

• Vertical Pull

• Horizontal Push

• Horizontal Pull

• Rotational and Diagonal

• Anti-Rotation

• Anti-Flexion

• Anti-Extension

• Anti-Lateral Flexion (or Side Plank)

Does your current training program have these movement patterns?