The 8 Basic Human Movement Patterns.
What are they? Why does it matter?
Well whether you’re attempting to put together your own training program or individual session, or you’re looking to attend a gym, a class or participate in training somewhere else. It will most certainly be of some use to at least acknowledge the individual patterns but I recommend you look to include as many of them as you can on a regular basis in your training.
Now depending on who you ask you will perhaps be provided with a differing number of essential movement patterns. Here’s the ones that I recognise and try to include in both my own training programs and throughout all my programming of the sessions I deliver at Sweat Shed.
In order of importance in my opinion here we go (The examples mentioned are not complete lists but merely suggestions of some of the more popular exercises of the category).
Walking, Running, Sprinting, Stepping up, Crawling And Carrying Loads.
Back, Front, Goblet, Pistol, Box and Yogi.
Deadlifts, Romanian Deadlifts, Kettlebell Swings, Glute Bridges, Hip Thrusts. Cleans, Snatches.
Pull Ups, Lat Pull Downs, All Rowing Variations, Face Pulls, Bicep Curls.
Forwards , Backwards, Bulgarian Split Squats.
Plank, Side Plank, Single Arm Pressing/Pulling, Ab Roll, Pallof Presses, Suitcase carries
Press Ups, Bench Press, Push Press, Military Press, Handstand Press Ups. Tricep Ext
Throwing, Boxing, Woodchops, Landmines, Russian Twists, Turkish Get Ups.
And there you have it. Now these categories could probably be broken down further but for me this is as simple as I like to consider them. It’s very often for an exercise to tick more than one box when it comes to what category it should be included in.
If you’re training for general health and fitness it’d be a good idea to try and include as many of these as you can. If you have specific goals, requirements or demands put on your body by a sport you may choose to focus on some more than others. But I’d argue it’d be in your overall best interests to visit some of the movements you choose to overlook occasionally from to time.
A final point worth mentioning but far too broad a topic to include in this little post is the concept of a balanced program doesn’t necessarily mean one that includes an equal amount of time and volume being spent on each movement. For example, most coaches agree that Pulling and Pushing should usually be at least a 2:1 ratio. So, a balanced program in this instance yes would include both movement patterns but to varying degrees of volume for it to truly be ‘balanced in some people’s eyes.
How does your training program measure up? Have you been neglecting or overdoing some of the patterns mentioned above? Either intentionally or by accident? Has it had any positive or negative effects?