The 7 Fundamental Movement Patterns | Deep Dive

Summary

This video provides a comprehensive guide to the seven fundamental human movement patterns crucial for strength and conditioning. It covers squats, lunges, hinges, pushing, pulling, bracing, and carrying, highlighting how to train these movements to build functional strength and enhance athletic performance. The speaker emphasizes the importance of targeting the core muscles through various isometric and isotonic exercises, alongside integrating locomotion activities like walking and running to improve conditioning. The video outlines how to structure a balanced training week, ensuring all movement patterns are incorporated for well-rounded physical development.

Takeaways

• 😀 Squats, lunges, hinges, pushes, pulls, bracing, and locomotion are the seven fundamental human movement patterns to incorporate into a strength and conditioning program.
• 😀 Each of the seven movement patterns targets different muscle groups and plays a crucial role in developing functional strength and mobility.
• 😀 Squats and lunges target the lower body muscles like the quads, hamstrings, and glutes, helping to build lower body strength and stability.
• 😀 Hinges like deadlifts and kettlebell swings focus on the posterior chain, strengthening the hamstrings, glutes, and lower back.
• 😀 Pushes and pulls work the upper body, with pushing exercises focusing on chest, shoulders, and triceps, while pulling exercises strengthen the back and biceps.
• 😀 Bracing involves core stability exercises like planks and rotational movements, which resist unwanted motion to protect the spine.
• 😀 Locomotion refers to cyclical movement patterns such as walking, running, or carrying, which develop endurance and conditioning.
• 😀 Training the core should involve both isometric (e.g., planks) and isotonic (e.g., crunches and rotational exercises) movements.
• 😀 To develop a well-rounded program, focus on incorporating different movement patterns into different days of the week for better results.
• 😀 While strength training typically focuses on lifting heavy weights, including locomotion and conditioning exercises is essential for overall health and performance.

Q & A

What are the seven fundamental human movement patterns?

The seven fundamental human movement patterns are: squats, lunges, hinges, pushes, pulls, bracing, and locomotion.

Why is training the core important, and which muscles are targeted?

Training the core is important for stability, posture, and overall strength. The core includes the rectus abdominis (front abs), internal and external obliques (sides), transverse abdominis (deep core), and spinal erectors (posterior aspect).

What are the two main ways to train the core?

The core can be trained isometrically (e.g., planks) and isotonic (e.g., crunches, Russian twists).

How does the concept of bracing work in core training?

Bracing involves engaging the core muscles to resist movement, providing stability and preventing the body from collapsing, similar to how a brace resists movement.

What are the key components of locomotion training?

Locomotion involves repetitive movements that get you from point A to point B, such as walking, running, cycling, or carrying heavy objects. It can be trained at low, moderate, or high intensities.

How can locomotion exercises be adapted for different training goals?

For athletes, locomotion exercises can include heavy farmer’s walks or hill sprints, while for general fitness, activities like walking or cycling may be incorporated to improve conditioning and functional strength.

What is the difference between training for general fitness versus specific athletic goals?

General fitness training may focus on functional exercises like walking or light carrying, while athletic training often includes high-intensity activities like heavy carries, sprints, or sport-specific movements.

Why should locomotion not be neglected in strength and conditioning programs?

Locomotion helps improve overall conditioning and translates the strength gained in the gym to more functional, real-life applications, which is crucial for general population clients and athletes alike.

Can exercises fit into multiple fundamental movement patterns, and can you provide an example?

Yes, exercises like the clean and jerk combine multiple movements such as squatting, hinging, and pushing. This shows how one exercise can address several movement patterns simultaneously.

How can a weekly training program be structured to target all seven movement patterns?

A weekly training program can focus on three or four movement patterns each day. For example, day one might target squats and pushes, day two hinges and pulls, day three could repeat squats and pushes with added lunging, and day four might include core and locomotion exercises.