The 6 Fundamental Strength Movement Patterns

Sport and exercise science has made significant improvements in knowledge and has grown as an industry. Nonetheless there is frameworks we suggest using for programming your strength exercises.

We use the 6 Fundamental Strength Movement Pattern to ensure

i. We don’t create muscular imbalance

ii. We can identify muscular imbalances and rectify

iii. We have a clear blueprint of how to increase strength

So let’s look more into how the 6 Movement Patterns are broken down

Breakdown: Lower Body

1. Knee Dominant Movement

Example Exercises: Lunges, Barbell Squats and Goblet Squats

Muscles Worked: Quadriceps, Glutes and Core

2. Hip Dominant Movement

Example Exercises: Deadlift, Romanian Deadlift and Single Leg Deadlift

Muscles Worked: Hamstrings, Glutes and Back


Breakdown: Upper Body

3. Vertical Push

Example Exercises: Shoulder Press, Landmine Press and Seated Machine Shoulder Press

Muscles Worked: Shoulders and Tricep

4. Vertical Pull

Example Exercises: Lat Pull Down, Pull Up

Muscles Worked: Latismus Dorsi and Upper Back

5. Horizontal Push

Push Ups, Neutral Grip Chest Press and Seated Machine Press

Muscles Worked: Pec Major, Anterior Delt

6. Horizontal Pull

Example Exercises: Single Armed Dumbbell Row, Seated Cable Row and Facepulls

Muscles Worked: Latismus Dorsi, Rhomboid and Trapezius

Write a comment