We talked a couple weeks ago about what strength training is for, and when we lift, we train a few fundamental movement patterns. Training all of the fundamental movements ensures that you’re training all of your main muscle groups, and that you’re doing what is necessary to get stronger! All of our training plans at Power Plant Gym will include movements that target all of these fundamental movement patterns. So what are they?
Squat or Quad Dominant Movements
These are movements that focus on use of the quads, and therefore involve movement of the knee joint. These might be done on one or both legs, but will include squat variations, lunge, leg press, and more. Many of these movements also will use hamstrings, glutes, or other muscle groups, but they tend to be quad dominant, so they’re categorized in this group. These movements are important for knee health, strong legs, and good balance.
Hip Dominant Movements
These are movements that will use more glutes and hamstrings, and include deadlift variations, kettlebell swings, and hip thrusts. These movements will help you train a strong posterior chain, and will help you develop strong glutes. Strong glutes can be protective against lower back pain. Strong glutes are also important to stabilizing the knee joint during single leg movements (like walking and running), so training glutes can also help reduce knee pain. Your glutes are some of the most powerful muscles in your body, and strong glutes help with powerful, explosive movements. If you want to run fast, jump high, or kick hard, you need strong glutes!
Upper Body Push
Upper body push movements can be horizontal or vertical, and as such, can focus on a number of different upper body muscles. Bench press, push-ups, overhead press are all upper body pushing movements. Notice the names of the movements tend to say push or press. Pushing things away from yourself is a pattern that we use often in day-to-day life, whether it’s pushing a door closed, pushing a kid on a swing, or pushing a grocery cart. Training these movements in the gym helps you be ready for doing this in real life!
Upper Body Pull
Similarly, upper body pulling can happen in multiple planes of motion. This group of movements includes any version of a row, lat pull downs, and pull-ups. These movements generally work the muscles in your back. Some folks who have a history of back pain are afraid to train the back, but a strong back is more resistant to injury and pain. Gradually progressing your movements will help you to build a resilient back.
Rotation and Anti-Rotation
These are core based movements that focus on rotation through the core, or stabilizing against rotation, for example, haybalers and Pallof presses respectively. These movements help you build a strong foundation!
Strength is for everyone, and there are many ways to train these fundamental movement patterns, no matter who you are. We can help you approach strength training in a way that is simple, sustainable, and helps you be in it for the long haul. If you want help developing a strength routine that works for you, book a free no-sweat intro. We’ll have a quick chat about your goals, and figure out the best plan to get you there. Let us help you demystify strength training!
