BASIC STRENGTH EXERCISES THGROUGH BASIC MOVEMENT PATTERNS

Question 1

are realistically just a way of categorizing exercises based on their biomechanical demands.

Answer 1

Basic movement patterns

Question 2

This category is classified by movements in which the knee is the dominant lever during the exercise.

Answer 2

.Knee Dominant

Question 3

Though this category can include hip-hinging movements, it is used to identify all exercises in which the hip joint plays the primary role. For example, whilst the Glute Bridge is a hip-dominant movement, it is not reflective of a hip-hinging movement. Similarly, the High-Box Step-Up is also a hip-dominant movement that is not reflective of a hip hinge.

Answer 3

Hip Dominant

Question 4

is a hip-dominant movement,

Answer 4

glute bridge and High-Box Step-Up

Question 5

This category of exercises involves moving a weight towards the torso. Therefore, it consists of movements in the sagittal (shoulder extension) and/or transverse plane (shoulder horizontal abduction) with elbow flexion (i.e. pulling).

Answer 5

horizontal pull

Question 6

This category of exercises involves moving a weight straight out in front of you, away from the torso.

Answer 6

horizontal push

Question 7

This category of exercises also includes moving a load/weight vertically in relation to the torso, or at least in that direction.

Answer 7

vertical pull

Question 8

This category of exercises includes all exercises that move the load/weight vertically in relation to the torso, or at least in that direction.

Answer 8

vertical push

Question 9

This category of exercise is primarily associated with movements of a rotational nature, typically within the transverse plane. These movements may also incorporate some form of pushing and/or pulling movements.

Answer 9

rotation and diagonal

Question 10

are designed to challenge the lumbopelvic complex muscles (i.e.the core) to prevent rotation in the transverse plane and improve stiffness and stability of the spine

Answer 10

anti rotation

Question 11

are designed to challenge the lumbopelvic complex and spinal erector muscles to prevent flexion and improve stiffness and stability of the spine

Answer 11

anti-flexion

Question 12

exercises are designed to challenge the lumbopelvic complex and spinal flexor muscles to prevent extension in the sagittal plane and improve stiffness and stability of the spine

Answer 12

anti-extension

Question 13

are designed to challenge the lumbopelvic complex and spinal erector muscles to prevent lateral flexion and improve stiffness and stability of the spine

Answer 13

anti-lateral flexion

Question 14

Vertical Palov Press
Single-Arm Overhead Press
Imbalance Lunges
Imbalance Step-Ups
Imbalance Farmer Walks

Answer 14

Anti-Lateral Flexion

Question 15

The Plank and its variations
Press-Ups
Supermans
Crocodile Crawls
Commando Crawls

Answer 15

anti-extension

Question 16

Squat
Deadlift
Bent Over Row

Answer 16

Anti-Flexion

Question 17

Horizontal Palov Press
Single-Arm Dumbbell Chest Press
Single-Arm Rows

Answer 17

anti rotation

Question 18

Russian Twist
Barbell Torque
Cable Rotations
Woodchops
Lateral Medicine Ball Throw

Answer 18

rotational and diagonal

Question 19

Push Press
Military Press
Overhead Dumbbell Press
Seated Shoulder Press
Jammer Press

Answer 19

6.Vertical Push

Question 20

Pull-Ups (Close-Grip, Wide-Grip, Supinated Grip etc)
Lat Pull-Downs
Kneeling Pull-Downs
Plank Rows

Answer 20

vertical pull

Question 21

Press-Ups
Bench Press
Standing Chest Press
Single-Arm Dumbbell Press
Kneeling Single-Arm Press

Answer 21

4.Horizontal Push

Question 22

Inverted Row
Bench Row
Bent Over Row (Bilateral, Unilateral, Barbell, Dumbbell, Kettlebell etc)
T-Bar Row
Seated Row
Kneeling Single-Arm Row

Answer 22

Horizontal Pul

Question 23

Glute Bridges
High-Box Step-Ups
Leg Press (position-specific)
Romanian Deadlift (RDL) and its variations (e.g. single-leg)
Kettlebell Swing

Answer 23

2.Hip Dominant

Question 24

Single-Leg Squats (Pistol, Bulgarian, Knee-Tap, Elevated)
Low-Box Step up
Lunge (Forward, Backward, Lateral)
Leg Press (position-specific)
Squat (Bilateral variations). However, this is a misnomer, as it is not really either knee or hip dominant – it’s both.

Answer 24

1.Knee Dominant