Basic Movement Patterns

BASIC MOVEMENT PATTERNS

When I first started training, I used to think primarily in terms of what muscles groups I wanted to train – and like the majority of teenage males - that was 90% chest and biceps... Who am I kidding it was 100%.

Thankfully somewhere along the way I realised two things 1) There were other parts of the body that existed 2) That there might be a better way of programming when trying to achieve an optimally functioning body.

I started programming workouts with a primary focus being movement patterns not just muscles. Movement patterns are just a simple way of categorising different exercises based on their biomechanical profiles. They are usually described with the direction and action involved, or the joint experiencing the most relative force.

​Ensuring a gym-based program has the right balance of movement patterns for that clients/athletes’ specific needs is an integral part of programming. At best, our body might not perform as effectively as it could, at worst a constant reinforcement of one movement pattern and a neglect of another might lead to imbalance, compensation and injury.

Below is a table detailing some of the movement patterns I like to utilise with my clients when building strength or size.









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Some movements such as the back squat, can fit into more than one category and really depend on the individual’s anatomy and technique.
Remember, always start with less complex exercises, and focus on high quality movement and form.

​If you have any questions, just drop me a message!

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