Types of movement in fitness

Main thing

Movements in fitness can be categorized into seven fundamental human movements:

1. Locomotion: Movements that involve traveling from one point to another, such as walking, running, or carrying heavy objects.

2. Hinge: Movements that engage the posterior chain muscles, primarily the hamstrings and glutes, such as deadlifts, kettlebell swings, and glute bridges.

3. Squat: Lower body movements that develop leg strength and mobility by bending at the knees and hips, including bodyweight squats, goblet squats, front squats, and back squats.

4. Push: Upper body pushing movements that work the chest, shoulders, and triceps, like push-ups, bench presses, and overhead presses.

5. Pull: Upper body pulling movements that engage the back, biceps, and forearms, such as pull-ups, bent-over rows, and lat pulldowns.

6. Rotation: Exercises that involve twisting or turning the body, engaging the core muscles, like Russian twists and woodchops.

7. Anti-Rotation: Movements that resist rotation, helping to build core stability and strength, such as Pallof presses and single-arm farmer's carries.

Incorporating a variety of these fundamental movements into a well-rounded training program is key to improving athletic performance and enhancing the ability to perform everyday activities with ease and efficiency.

Terms

• Movement: A physical action or motion that engages specific muscle groups and joints to perform a task or exercise.
  Example: A squat is a movement that primarily engages the leg muscles and involves bending at the knees and hips.

An analogy

Learning the fundamental movements in fitness is like learning the alphabet. Just as the alphabet is the foundation for creating words and sentences, the fundamental movements are the building blocks for creating complex exercises and training programs. Mastering these basic movements allows you to progress to more advanced exercises and activities, much like mastering the alphabet allows you to read and write more sophisticated texts.

Example: A person who has mastered the fundamental movements can easily learn and perform a new exercise, such as a Turkish get-up, which combines elements of the hinge, squat, push, and locomotion movements.

A main misconception

One common misconception about the fundamental movements is that they are only relevant for athletes or people who engage in intense physical training. However, these movements are essential for everyone, regardless of their fitness level or goals. Many everyday activities, such as picking up groceries or playing with children, involve these basic movement patterns.

Example: A person who believes that squats are only for athletes might avoid doing them in their training program. As a result, they may struggle with tasks that require lower body strength and mobility, such as getting up from a low chair or climbing stairs.

The history

1. Prehistoric times: Early humans engaged in fundamental movements like locomotion, hinging, and squatting as part of their daily activities, such as hunting, gathering, and building shelters.

2. Ancient civilizations (3000 BCE - 500 CE): Civilizations like the Greeks and Romans incorporated fundamental movements into their physical training and sports, such as wrestling and discus throwing.

3. Middle Ages (500 CE - 1500 CE): During this period, physical activity was primarily related to work and warfare, with movements like pulling, pushing, and rotation being essential for tasks such as archery and sword fighting.

4. Early modern period (1500 CE - 1800 CE): As sports and physical education became more formalized, the fundamental movements were incorporated into training programs and competitions.

5. 19th and 20th centuries: With the rise of modern fitness and bodybuilding, the fundamental movements were further refined and categorized, forming the basis for many popular exercises and training methods.

6. 21st century: Today, the fundamental movements are widely recognized as essential components of functional fitness and are incorporated into various training programs, from CrossFit to yoga.

Three cases how to use it right now

1. A sedentary office worker can incorporate the fundamental movements into their daily routine by doing a few sets of push-ups, squats, and lunges during their breaks. This will help improve their overall strength, mobility, and posture, reducing the risk of developing chronic pain or injuries related to prolonged sitting.

2. A busy parent can use the fundamental movements to create a quick, effective home workout. They can perform a circuit of exercises that include hinge movements like deadlifts, push movements like push-ups, pull movements like inverted rows, and locomotion movements like burpees. This full-body workout will help them maintain their fitness level and energy, even with a hectic schedule.

3. An older adult looking to improve their balance and prevent falls can focus on incorporating squats, lunges, and single-leg balance exercises into their training program. These movements will help strengthen their lower body muscles and improve their proprioception, making it easier to maintain balance and stability during everyday activities like walking or climbing stairs.

Interesting facts

• The world record for the most pull-ups done in 24 hours is 7,715, set by Andrew Shapiro in 2016.

• The heaviest deadlift ever performed is 501 kg (1,104.5 lbs), achieved by Hafþór Júlíus Björnsson in 2020.

• Squats have been shown to improve bone mineral density by up to 2.9% in postmenopausal women, reducing the risk of osteoporosis.

• The longest plank hold ever recorded is 9 hours, 30 minutes, and 1 second, achieved by Daniel Scali in 2021.

• Engaging in regular push-up training can improve cardiovascular health, lowering the risk of heart disease by up to 96%.