Most people want quick results to look good or feel better about their bodies. They want to jump right into tough workouts and lose weight or add muscle quickly, an attitude I admire, but advise against because most people don’t move well when performing foundational movements.
If you’re like me, you might enjoy trying new things in your workouts. But here’s the problem: too much variety and fancy exercises can mess with your progress. It can also make you pick up bad habits instead of reinforcing quality movement. The best way to get stronger, build muscle, and avoid injuries is by learning and practicing the foundational movement patterns.
Recognizing the importance of setting a strong foundation, I have assembled a comprehensive in-depth FREE 14 Day Introduction to Primal Methods Training. This course will guide you systematically through the mastery of these foundational movement patterns along with my variations to help you get the most out of every workout and maximize your results. This will allow for a resilient and enduring physique that serves you throughout your life. IT’S TIME, for you to refine these six movement patterns to get stronger, more mobile, and resilient so you can do the things you love both in and outside of the gym for a long time.
What Are Fundamental Movement Patterns?
When it comes to smart strength training programs, there’s a consensus amongst fitness experts regarding the importance of the six foundational movement patterns: Squat, Hinge, Lunge, Push, Pull, and Loaded Carry. Regardless of individual differences, every person is encouraged to develop, load, and master these patterns, fostering a holistic approach to fitness and well-being.
You may not remember how you used to move when you were a kid, but if you observe kids playing, you’ll notice that they easily perform all types of movements that can be a struggle for a lot of us as adults. They squat to pick things up or duck, they bend over at the hips easily to grab things off the floor and they even fall to the ground and get back up as if nothing happened
What happens as we get older is that we tend to develop dysfunctional movement patterns either through disuse or moving the wrong way for too long (or sitting hunched over at a computer most of the day). And, since these movements form the “base” of every other movement we attempt, not getting them right can severely impact how well we perform, the results we achieve, and even how many injuries we may encounter.
By refining and mastering these patterns, individuals not only fortify their bodies against injuries but also unlock a multitude of positive effects. Improved stability, range of motion, strength, and agility are just a few of the advantages that result from dialing in these movements. Moreover, the interconnected nature of these patterns fosters better posture and alignment, amplifying the efficacy of every exercise and movement.
What Foundational Movement Training Can Do For You
Mastering the foundational movement patterns can have positive ripple effects across every aspect of your training, daily life and health. Let’s take a look at even one foundational movement: the hinge.
The hinge is the movement we make when we bend over to pick something up off the floor. We tend to take this movement for granted unless we’re dealing with back issues. However, mastering the hinge is not only about bending over properly so you don’t injure your back: it’s also about strengthening the posterior chain so that you improve your posture … which then improves every single lift or movement you do.
Consider that in order to execute maximum power through a lift, jump, etc. you need to be executing from the proper position. If that position is off because of bad posture, you just lost a percentage of your power.
So, what lies in the hinge, a basic foundational movement? The source of your power. And that’s just ONE movement.
Benefits of Refining Foundational Movement Patterns Also Include:
Improved stability and range of motion. This is beneficial across the spectrum of activities, from sports to real-life situations. Improving your stability allows you to handle higher levels of weight; jump, catch a ball and land more smoothly; and even carry more grocery bags into the house easier than before (we know this is a biggie).
Improved performance. When you have a solid and strong foundation of movement, then executing more complex movements becomes a hell of a lot easier. After all, imagine if you had crappy tires on a race car? That foundation of the car would limit it’s performance big time.
Can increase strength gains. Foundational movement patterns improve range of motion and mobility, which can result in more strength gains. This is because the deeper you can move into a movement, the more muscle fibers you activate, which equals more strength potential. For example: a person who can squat (foundational movement) deeply with correct form will activate more muscle fibers and end up with superior gains than someone who can only squat shallowly due to lack of mobility or not performing the squat with the correct form.
In short, refining foundational movement patterns reaps a multitude of benefits that extend far beyond the confines of a workout routine. The precision and mastery of movements contribute to enhanced bio-mechanical efficiency, fostering a more resilient musculoskeletal system. Through this refinement, individuals cultivate heightened body awareness, resulting in improved posture and reduced risk of injuries in both fitness endeavors and everyday activities.
How To Master Foundational Movements
The simple answer of course is: train and refine these movement patterns! However, I know it can be difficult to find the right structure and method of training these movements effectively, especially while attempting to be mindful with mastering form in each of these movements.
This is why I’ve created my new, FREE Intro to Primal Training Methods Course. It takes you through 30 minutes a day of educational training for a full 14 days of comprehensive video lessons (110+ videos) and workouts designed to help you refine and master these foundational movement patterns. That’s 7-10 videos a day, for FREE for 14 days.
These movements form the building blocks of my own workouts, I wanted to share them with you in an organized and digestible format so that you can continue to refine the foundation of your training allowing you to optimize your results.
Each day in the guide, you’ll receive a new set of 7-10 instructional videos covering the various foundational movement patterns. I’ll break down the movements, provide tips, and ensure you understand the proper form for maximum effectiveness.
- Day 1-3: Joint Mobility, Hinge and Pull Patterns
- Day 4-6: Mastering the Lunge, Squat, Push + Snatch
- Day 7-9: Loaded Carry + Primal Flow Techniques
- Day 10-12: Conditioning, Primal Flow + Rotation
- Day 13-14: Full Workout + Mobility Work
Not to mention, all of your content for the Primal Training Methods guide is on my Primal Fit app, so you can access it anywhere, anytime, and take it with you wherever you need to go.
