Why do most strength programs miss the results and even shorter to stay healthy? Because they lose themselves in detail and do not respect the basics of strength and power. These foundations are not muscle groups or even specific lifts such as a barbell squat. Instead, it is "movement pattern".
More smart coaches and athletes than ever use movement patterns, not just muscle groups or specific exercises to structure their workouts. There are several breakdowns of movement patterns, but here is the list I use and endorse:
Why concentrate because they are the cornerstones of human mobility. Not only are they something that needs to be trained in the gym, but are maintained for life and overall functionality. If you miss or drastically neglect one or more of these patterns, do not be surprised if your results and your health suffer.
But these patterns have a potential disadvantage: they can be expressed in many different ways, hard to know where to start. Should you try to reset a certain amount or pull a heavy dumbbell or a bar from the floor? Which press should you prioritize? Carry something?
If in doubt, try some of my favorite exercises for each of the six basic movement patterns. Get on it and you can not go wrong!
Squat: Concentric Squat by Pins only
You can only be as strong as your weakest member. And while the squat pattern is being trained, this weak link is almost always the lowest part of the movement itself.
While many lifters try to mask or even consciously avoid the weak limb of their bones by compensating at the lowest position by limiting the depth Intelligent lifters know they need to strengthen this position strategically.
One of the most powerful tools to do just that is called the "reverse method." It starts with the lower aspects of the squat's range of motion, with the bar sitting on safety pins. From this position the athlete positions his body under the bar and concentrically raises before lowering the bar eccentrically on the pins. This forces a lift to find its strongest position to maximize its support while moving a load out of a stop position in one of the most difficult aspects of the range of motion.
The squat of pins is sometimes recommended as a support A way for powerlifters and other power searchers to improve their squats or deadlifts, but it also has its own value. It also works on all bilateral Squat variants: back, front, Zercher or the Safety Squat Bar on my video. That's my favorite, but maybe it's the hardest of the group.
To make this exercise even more impressive, you can add an oncoming resistance such as ligaments and chains to the bar to challenge various parts of the force curve in the bar to squat. However you train it, the reverse method will quickly strengthen the weak link – and just make you stronger, period.
Hinge: Landmine Romanian Deadlift
As I explain in my Bodybuilding.com All Access Guide "Unstoppable: The Ultimate" Instruction on Injuries There are no hard rules for injuries that say you lift a barbell off the ground have to. You can still take advantage of the deadlift or "hip joint" motion pattern without touching a barbell – or just grabbing one end of it.
Get to know the Barbell RDL landmine, the most predictable painless hip joint can exercise. Since one side of the dumbbell is anchored to the ground, the landmine provides balance and stability. The angled position of the barbell forces the hips back to an authentic joint as the barbell nears the body in the lower part of the area.
And most importantly, the landmine RDL can be aggressively loaded and scaled for range movement. Does it have to start higher? Just put the weight on a plate or a short step. I do not like hanging out at the bar. Use a double-D handle. It works equally well in the repositions for strength and hypertrophy and is perfect for inflating the thigh muscles and buttock muscles without straining the lower back.
Lunge: Lightweight Butt Splitter Split Squat
When it comes to the lunge pattern, the biggest mistake I see in the lifter – apart from the fact that you do not train asymmetrical one-leg variations, it is assumed that the Going for a walk through the gym is the only variation they need.
This old-school approach has this value, but it's not the place I have beginner athletes or where I recommend that experienced lifters use most of their lunge pattern training volume. Instead, I've seen the split-squat variations pay off with both legs on the floor and bring the function with it.
The traditional split squat, with both feet on level ground, is a ball-popping variation for beginners, advanced and athletes all in between. To take this staple a step further, I add a slight increase in the back foot to gain access to more freedom of movement.
What – not full Bulgarians? Sure, they are great. But instead of using a bench or a box with a full rear foot Split Squat position, my favorite variation starts lower. Place your back foot on 2-3 plates on the floor. From there you can divide the squat in a vertical up and down line, slip the knee above the floor or upholstery and push it up.
The goal is to maintain a constant tension in the legs and core and to be as smooth as possible. Perform repetitions in the range of 8-20 and remember to do both sides. This will be a more gentle alternative to the infamous Knee of Walking Longe Variation.
Push: Reverse Band Barbell Bench Press
Although band training at this point has existed for over three decades, this is the case Average Heber is still completely confused as to how and why one should introduce bands in strength training. Even fewer lifters know how to use belts for other purposes than complicate a lift from the ground.
My favorite painless bench press variant literally turns the traditional way of attaching tapes upside down. It's the reverse band bench press.
Take two circular bands and attach them to the top – not the bottom – of a power rack. From there, pull them over the cuffs on each side of the dumbbell and slide the weight plates from there.
The addition of the reversing straps gives the greatest support to the lower position of the bench presses. This is the range of motion that tends to piss the shoulders most. Then, as the lifter moves through the range of motion, the straps are stretched less and support the weight of the dumbbell less. Simply put, the inverted straps make it the easiest at the bottom and heaviest at the top.
This is extremely well suited to protect our weakest position with lower loads while challenging our strongest position with the highest loads.
Pull: Dead Stop Single-Arm Series
The one-arm dumbbell row may be my favorite exercise to protect against chronic shoulder pain, strengthen the upper back and promote a great posture. But many times – we have all seen it – the lifters are carried away by this movement, using too much impulse for repetitions after repetitions and compensating through the hips and the core. This makes the benefits you might get from these otherwise painless exercise articles almost impossible.
One way to undermine your repetitions in dumbbell rows is to put a dead stop on a kneeling 3-point posture on the bench. The structure of the knee and the opposite hand on the bench, the foot opposite is stretched laterally and the core is maximally braced, so that you can hold together the hips and the core as a functional unit. This provides a base of support to train the series more.
Starting from there and ending with the weight on the ground, each repetition holds the unstable jerking movements, which lead to a forced internal rotation at the shoulders and an undesired rotation in the lower back and poor alignment of the back muscles. When the attack occurs, the rest of the body remains tense.
He will raise his back while hammering the handle and the core. Try it.
Carry: Double Overhead Kettlebell Carry
While the traditional farmer carry is large with weights positioned on the sides, this is the biggest bang for your carry buck – if you have the overhead mobility to support it Wear dumbbell or kettlebell trousers.
If you can carry cargo in a large open area or on a parking lot in your gym, that's great! Do it. However, most gyms just do not have the free space to run in a straight line for a long time while carrying a load. In that case, I recommend jumping on the treadmill. (Yes, you may get a few glances.)
Here's how you can do that without really embarrassing yourself: Before you jump on the treadmill, get on the side rails and push the weights over your head. From there, slowly get on the treadmill and walk at walking pace – not too fast! – while holding shoulders, hips, and core together to integrate as a functional entity.
Because you're on the treadmill, you do not have to turn around and hit reverse gear like in Austin Powers in the kart, use lower loads and increase the total time. For example, you could take 1-3 minutes. This works very well for building up work capacity and recovery on non-training days.
Bonus: Landmine's Rotary Pull-Press Combo
While rotation is not a basic pattern of movement, I think it's the glue that each makes up the six basic patterns of movement. And when the goal becomes strong and powerful, it's important.
The Landmine rotary press combines the hinge with the train and the press. Watch the video a few times, because although it's not as complicated as it looks, it has a few subtleties. But the real key is the speed. You maximize strength and power transferability through the legs, into the core and through the arms.
Do not load this too hard. It is best suited as part of a warm-up for push training in the upper body. The nervous system is prepared to function optimally, as I described in the article "This is the exact warm-up for your upper body". Keep the reps between 2-6 and keep the speed up. Be explosive and you will immediately experience an explosive carryover.