Master the Basics for Overall Fitness

When it comes to building strength and improving overall fitness, mastering the fundamentals is key. In my opinion, the best way to achieve well-rounded strength and fitness is by prioritizing these six basic movement patterns: squat, hinge, push, pull, lunge, and carry. Let’s break each of them down with examples.

1. Squat

Squatting involves bending the knee to at least a 90-degree angle and then straightening back up while maintaining an upright, standing position. This movement is essential for lower-body strength and mobility. Examples include:

- Air squat

- Goblet squat

- Front squat

- Back squat

- Single-leg squat

2. Hinge

Hinge movements emphasize hip flexion and engage the posterior chain (hamstrings, glutes, and lower back). These exercises help develop power and stability. Examples include:

- Good mornings

- Deadlifts

- Romanian deadlifts

- Kettlebell swings

- Single-leg Romanian deadlifts (RDLs)

3. Push

Push movements involve exerting force to move an object away from the body or pushing the body away from a surface. These movements primarily target the chest, shoulders, and triceps. Examples include:

- Bench press

- Overhead press

- Push-ups

- Dips

- Sled pushes

(Note: Some exercises, like squats, can also be classified as push movements due to their similar mechanics.)

4. Pull

Pulling exercises strengthen the posterior chain, particularly the back and biceps. These movements counteract pushing exercises, promoting balance and posture. Examples include:

- Bent-over rows

- Pull-ups

- Sled pulls

- Gorilla rows

(There is some overlap with hinge movements; for instance, deadlifts can be categorized as both a hinge and a pull movement.)

5. Lunge

Lunges are a great way to develop unilateral leg strength, balance, and coordination. While they share similarities with squats, they deserve their own category due to their dynamic nature. Examples include:

- Walking lunges

- Reverse lunges

- Seesaw lunges

- Bulgarian split squats (which can also fit in the squat category)

6. Carry

Loaded carries are one of the best ways to develop functional strength. They enhance overall strength, grip, core stability, shoulder endurance, and cardiovascular fitness. Examples include:

- Farmer’s carries

- Suitcase carries

- Overhead carries

- Zercher carries

These six fundamental movement patterns provide a solid foundation for a well-rounded fitness routine. By incorporating them into your training, you can build strength, enhance mobility, and improve overall athletic performance.

If you need help designing a structured program, reach out to us at axisstrengthtraining@gmail.com. We look forward to helping you achieve your fitness goals!