5 Fundamental Movements for organizing your training

PUSH
Movements in this category include horizontal (chest) pressing and vertical (shoulder) pressing movements.  Both require similar set-up regarding the scapular (shoulder blade), and both follow a slight arch in their trajectory.  Core strength is a fundamental requirement for these movements.

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PULL
Movements in this category include vertical pulling (chin ups and pull ups) as well as rowing, and involves the large muscles of the upper back (lats, rhomboids, traps)  Posture is a prime consideration in your set-up: your spine should be neutral with abs engaged.  We want to avoid excessive thoracic spinal extension, as it weakens the movement.  Remember, a pull involves closing the gap between the arms and the body, rather than necessarily pulling an object closer to you - which can be accomplished by the smaller muscles of the arms.  Core strength is a fundamental requirement for these movements.

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Left: SQUAT | Right: HINGE

HINGE
The hip hinge is likely the most powerful movement your body expresses.  Primarily performed as a deadlift, this movement may also take shape as a Good Morning, Kettlebell Swing, Broad Jump, or a Lying Hip Thrust.  The primary muscles involved are the gluteal muscles and the hamstrings, and to a lesser degree, the quadriceps and calves.  It can be described as a lower body movement with maximal hip range of motion (ROM), and minimal knee ROM.  Core strength is a fundamental requirement for these movements.

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SQUAT
Movements in this category include double or single leg squatting, lunging, and stepping or jumping.  They can be described as involving maximal hip AND knee ROM.  As such, the quadriceps are considered the primary muscles involved, however full glute activation is achieved in the deepest squats, and adequate hamstring activation is necessary for stability and balance.  Core strength is a fundamental requirement for these movements.

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LOADED CARRY
Pick up a load, and carry it for distance or time.  Strength coach Dan John says you can subdivide this movement into 4 sub categories (the other 4 movements can be as well).  Pattern, Grind, Symmetry, Dynamic.

Patterning | Farmer's or Bag carry - grab one or two kettlebells or a bag of sand and start walking!
Grinding | Pushing sleds, cars, tires
Symmetry | One-handed carries
Dynamic | Hill sprints or sled pulls

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