Seven Fundamental Movement Patterns for Functional Strength
Functional strength is the ability to perform everyday tasks with ease and without pain. It is important for people of all ages, but it is especially important for older adults, who are more likely to experience injuries.
There are seven fundamental movement patterns that should be incorporated into any functional strength program. These movements are:
- Horizontal push
- Horizontal pull
- Vertical push
- Vertical pull
- Squat
- Hinge
- Rotation
Each movement pattern works a different set of muscles, so it is important to include all seven in your training program. You can do this by following a workout routine that includes a variety of exercises that target each movement pattern.
Here is a brief overview of each movement pattern and the muscles it works:
Horizontal Push
The horizontal push works the chest, triceps, and shoulders. Some examples of horizontal push exercises include:
- Push-ups
- Bench press
- Dumbbell chest press
Horizontal Pull
The horizontal pull works the back, biceps, and shoulders. Some examples of horizontal pull exercises include:
- Bent-over rows
- Seated cable rows
- Dumbbell rows
Vertical Push
The vertical push works the chest, triceps, and shoulders. Some examples of vertical push exercises include:
- Push-ups with feet elevated
- Overhead press
- Dumbbell shoulder press
Vertical Pull
The vertical pull works the back, biceps, and shoulders. Some examples of vertical pull exercises include:
- Assisted pull-ups
- Chin-ups
- Pull-ups
Squat
The squat works the quads, hamstrings, glutes, and core. Some examples of squat exercises include:
- Bodyweight squat
- Dumbbell goblet squat
- Barbell squat
Hinge
The hinge works the glutes, hamstrings, and lower back. Some examples of hinge exercises include:
- Hip thrusts
- Romanian deadlift
- Deadlift
Rotation
The rotation works the core and the muscles of the spine. Some examples of rotation exercises include:
- Russian twists
- Bird dog
- Plank with rotation
By incorporating these seven fundamental movement patterns into your training programme, you can improve your functional strength and reduce your risk of injuries.
Here are some additional tips for incorporating these movement patterns into your training programme:
- Start with bodyweight or resistance band exercises and gradually progress to exercises that use weights.
- Focus on proper form and technique.
- Listen to your body and take breaks when you need them.
- Don’t be afraid to ask for help from a qualified personal trainer.
By following these tips, you can safely and effectively improve your functional strength, no matter your age or current fitness level.
Scholarly articles on functional strength training:
Effects of functional strength training on functional movement and balance in middle-aged adults
O Guler, O Tuncel, A Bianco – Sustainability, 2021 – mdpi.com
The benefits of strength training in the elderly
WR Frontera, X Bigard – Science & Sports, 2002 – Elsevier