Movement Patterns

The fundamental movement patterns are a collection of shapes and positions that our bodies can make.

When creating a training program I use these fundamental movement patterns to guide exercise selection.

As a general framework I aim for clients to hit each movement pattern every workout. This ensures we’re exposing our bodies to the right ranges of motion and properly working all the muscles.

The movement patterns make it easy to individualize training plans. We can work around an injury or customize for a specific goal.

• Pressing aggravates your shoulder? Let’s dial that knob back, maybe once per week is enough with the right variation, or maybe we cut it all together for a period of time.

• Lunges bug your knee? We can work on more hip dominant single leg movements instead, and revisit quad dominant movements in a month or two.

• Want a big bench press? We can turn up the volume and press more frequently.

Keep in mind, these are not exercises in and of themselves, but classifications of movements, and specific exercises are derived from these patterns and shapes.

Fundamental Movement Patterns:

• Squat

• Hinge

• Push (horizontal / vertical)

• Pull (horizontal / vertical)

• Single Leg (hip dominant / knee dominant)

• Core/Carry/Locomotion/Throw

Justin Miner

@justinminergain