Beginner Checklist

These are my top strength training movements for beginners.

These basic movements are easy to learn, provide a coach with lots of intel on movement patterns and play a foundational role in the development of a long-term strength and conditioning program.

1. Box Squat

The box squat teaches people how to use their hips, control the descent and maintain a rigid torso position. The box exaggerates the squat, and makes it easy to spot (and feel) funky movement patterns.

2. Push up/Elevated Push Up

This pressing movement allows for plenty of reps to create stable shoulders and groove sound shoulder mechanics. Elevating the hands allows for most everyone to get some horizontal pressing in.

3. Ring Row

The same as a push up, except this is a pulling movement opposed to a pressing movement. Simple, feels good and easy to correct sagging hips or poor shoulder mechanics.

4. Split Squat

This stationary lunge gets your knee behind your butt, a vital movement for healthy hips, and builds single leg strength, stability and balance.

5. Kettlebell Deadlift

The deadlift teaches control of the spine and emphasizes utilizing the hips rather than the back.

6. Anti-Rotation Press

This sneaky hard movement teaches you to resist unwanted motion and maintain a stable trunk.

When in doubt, choose one of these movement, or a variant from it. It’s an excellent way to create a well-rounded workout and hit most the movement patterns.

Justin Miner

@justinminergain