Movement patterns are a part of on a regular basis life, whether you understand it or not. Bending over to select something up off the bottom is a hinge movement. Walking is a locomotion movement. I could go on and on, but I feel you get the thought. Understanding basic movement patterns can assist when designing effective workout programs, injury prevention, and identifying problem areas.
These patterns are going to assist construct a foundation for functional movement, which can, in turn, help with all physical activities, including on an athletic field and within the gym.
As a bit of bonus, we have also included among the more targeted movement patterns that you might see in bodybuilding routines.
Classifying Basic Movement Patterns
So, how will we determine what a movement pattern consists of? Typically, these patterns are categorized based on one in all the three following criteria:
- The first movement direction
- The dominant joint or muscle group involved
- The general objective of the exercise
Movement Direction
The direction through which the body or limbs move will likely be the fundamental aspect of classifying movement patterns. For instance, pull-ups or overhead presses could possibly be considered vertical movements (although one is pulling and the opposite is pushing).
By categorizing movements based on direction, we will be certain that programs are balanced and goal all planes of motion to avoid imbalances and overuse injuries.
Primary Joint Lever
One other technique to classify movement patterns is by identifying the first joint that acts because the lever through the exercise. This approach is useful in understanding which a part of the body is chargeable for moving the load and the way the movement is executed. For instance, the elbow joint is the first lever during a triceps extension.
Classifying movements by joint involvement helps in creating programs that focus on specific areas for development and injury prevention.
Relative Joint Forces
In some cases, an exercise is assessed by considering which joint experiences the best relative force, even when one other joint handles a bigger absolute load. This classification is especially relevant in exercises involving multiple joints, but one joint is under significant strain relative to its capability. Consider a Bulgarian split squat: The hip, knee, and ankle are involved, and while the hip joint can handle the upper load resulting from positioning, the knee experiences the next relative joint force.
This approach helps coaches and athletes understand the demands on specific joints during complex movements, allowing for higher program adjustments and injury risk management.
What Are Some Examples of Movement Patterns?
The movement patterns covered on this section are typically seen in an athlete’s training program or for somebody focused on functional training moderately than bodybuilding.
Locomotion Movement
Locomotion refers to movements that propel the body from one place to a different. These movements are essential for functional fitness, involving activities that mimic on a regular basis movements.
- Walking/Running
- Jumping
- Swimming
- Hopping
- Climbing
Hinge Movement
The hinge movement pattern primarily targets the posterior chain, including the glutes, hamstrings, and lower back. This pattern is crucial for developing strength and power within the lower body and stopping injuries.
Squat Movement
The squat pattern involves bending the knees and hips to lower the body, engaging multiple muscle groups within the lower body and core. Squats are fundamental for constructing lower body strength and improving mobility.
Push Movement
Push movements involve extending the arms away from the body, typically working the chest, shoulders, and triceps. These movements are essential for upper body strength and performance. Push movements will be broken down further into two movement patterns; horizontal or vertical movements.
Horizontal Push Exercises
Vertical Push Exercises
Pull Movement
Pull movements involve bringing resistance toward the body, working the back, biceps, and forearm muscles. These movements are vital for balanced upper body strength. Similar to push movements, pull movements will be divided into horizontal and vertical categories.
Horizontal Pull Exercises
Vertical Pull Exercises
Rotational Movement
Rotational movements involve twisting the torso and are crucial for developing core strength and stability. Additionally they enhance athletic performance and functional fitness. Anyone who has ever had a back spasm from turning to grab shampoo within the shower knows how essential these movements are to keeping mobile.
- Russian Twist
- Cable Woodchop
- Medicine Ball Rotational Throw
- Landmine Rotation
- Standing Cable Rotation
Anti-Rotatational Movement
Anti-rotational movements challenge the core to withstand rotation, improving stability and stopping injuries. These exercises are crucial for core strength and functional stability. Similar to it’s essential to give you the chance to show, it is also crucial to withstand forces attempting to make you switch.
- Pallof Press
- Dead Bug
- Single-Arm Farmer’s Carry
- Renegade Row
Going Even Deeper Into Movement Patterns
Along with the previous movement patterns, certain less common patterns are essential for isolation exercises and specific training goals. These patterns are typically more focused on individual muscles or small muscle groups moderately than the massive, compound movements covered above.
Hip-Dominant Movement
Hip-dominant movements emphasize the muscles across the hips, particularly the glutes and hamstrings. These exercises often overlap with hinge movements but will be more isolated.
- Glute Bridge
- Hip Thrust
- Single-Leg Deadlift
- Kettlebell Swing
- Cable Pull-Through
Knee-Dominant Movement
Knee-dominant movements primarily engage the quadriceps, often involving exercises that give attention to knee extension and flexion. Remember the reason concerning the primary joint lever? In these cases, the knee would fall into that category.
- Leg Extension
- Leg Curl
- Step-Up
- Split Squat
- Leg Press
Anti-Flexion Movement
Anti-flexion exercises challenge the core to withstand bending forward, enhancing core stability and stopping lower back injuries.
- Plank
- Reverse Crunches
- Back Extension
- Dead Bug
- Stir the Pot (plank variation using a stability ball)
Anti-Extension Movement
Anti-extension exercises give attention to resisting spine hyperextension, which is crucial for core stability and protecting the lower back during dynamic movements.
- Ab Wheel Rollout
- Body Saw
- Overhead Pallof Press
- Stability Ball Rollout
- Plank with Arm Reach
Anti-Lateral Flexion Movement
Anti-lateral flexion exercises involve resisting side bending, strengthening the obliques, and enhancing overall core stability.
Conclusion
Now that you simply’re an authority in common and fewer common movement patterns, you could have a greater idea of how your body works and easy methods to have a balanced approach to strength training. Identifying your weak points and implementing appropriate exercises to assist correct them can increase your strength and lower the chance of injury.
Together with your newfound movement pattern knowledge, you may adjust any training program to suit your needs, creating one of the best possible custom workout plan. Now that now we have saved you some money by not having to rent a private trainer do us a favor and be one of the best you may be within the gym!
