BASIC STRENGTH EXERCISES THGROUGH BASIC MOVEMENT PATTERNS Flashcards
are realistically just a way of categorizing exercises based on their biomechanical demands.
Basic movement patterns
This category is classified by movements in which the knee is the dominant lever during the exercise.
.Knee Dominant
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.
Hip Dominant
is a hip-dominant movement,
glute bridge and High-Box Step-Up
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).
horizontal pull
This category of exercises involves moving a weight straight out in front of you, away from the torso.
horizontal push
This category of exercises also includes moving a load/weight vertically in relation to the torso, or at least in that direction.
vertical pull
This category of exercises includes all exercises that move the load/weight vertically in relation to the torso, or at least in that direction.
vertical push
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.
rotation and diagonal
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
anti rotation
are designed to challenge the lumbopelvic complex and spinal erector muscles to prevent flexion and improve stiffness and stability of the spine
anti-flexion
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
anti-extension
are designed to challenge the lumbopelvic complex and spinal erector muscles to prevent lateral flexion and improve stiffness and stability of the spine
anti-lateral flexion
Vertical Palov Press
Single-Arm Overhead Press
Imbalance Lunges
Imbalance Step-Ups
Imbalance Farmer Walks
Anti-Lateral Flexion
The Plank and its variations
Press-Ups
Supermans
Crocodile Crawls
Commando Crawls
anti-extension
Squat
Deadlift
Bent Over Row
Anti-Flexion
Horizontal Palov Press
Single-Arm Dumbbell Chest Press
Single-Arm Rows
anti rotation
Russian Twist
Barbell Torque
Cable Rotations
Woodchops
Lateral Medicine Ball Throw
rotational and diagonal
Push Press
Military Press
Overhead Dumbbell Press
Seated Shoulder Press
Jammer Press
6.Vertical Push
Pull-Ups (Close-Grip, Wide-Grip, Supinated Grip etc)
Lat Pull-Downs
Kneeling Pull-Downs
Plank Rows
vertical pull
Press-Ups
Bench Press
Standing Chest Press
Single-Arm Dumbbell Press
Kneeling Single-Arm Press
4.Horizontal Push
Inverted Row
Bench Row
Bent Over Row (Bilateral, Unilateral, Barbell, Dumbbell, Kettlebell etc)
T-Bar Row
Seated Row
Kneeling Single-Arm Row
Horizontal Pul
Glute Bridges
High-Box Step-Ups
Leg Press (position-specific)
Romanian Deadlift (RDL) and its variations (e.g. single-leg)
Kettlebell Swing
2.Hip Dominant
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.
1.Knee Dominant
