Fundamental Movement Patterns

The fundamental movement patterns are basic movements that are crucial to being a human.

When creating a training program, I use the fundamental movement patterns to help guide exercise selection.

As a general framework I aim for clients to hit most movement patterns in every workout.

The movement patterns make it simple to train around an injury and customize for a 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.

Lunging bugs your knee? We can work on more hip dominant single leg movements instead.

Want to hit a big bench press? We can turn up the pressing volume and press 4-5 times per week.

Keep in mind, theses are not exercises, 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