# Primary Movements Sources: - RLJ - American College of Sports Medicine ## Summary This is a list of "fundamental movement patterns" to consider for a comprehensive, functional strength workout | Movement | Description | Examples | | ------------------- | -------------------------------------------------------------------------------------------------------------- | ------------------------------------------------------------------------------------------ | | **Hinge** | hip-dominant movements | deadlift variations, swing patterns, bridges, dumbbell high pull snatch, kettlebell swings | | **Knee-Dominant** | bilateral/unilateral knee-dominant movements | squat variations, split squats, multi-planar squats, and all lunge variations | | **Rotation** | the active rotation of the core of the body with effects up and down the kinetic chain | medicine ball throws, cable chops | | **Horizontal Push** | movements that push a resistance away from our center of mass utilizing the chest musculature | bench press, push-ups | | **Horizontal Pull** | movements that pull a resistance towards our center of mass with use of our back musculature | rowing variations, face pulls | | **Vertical Push** | movements that push a resistance above our heads utilizing the shoulder musculature | overhead press, military press, handstands | | **Vertical Pull** | movements that pull a resistance from above our head towards our center of mass utilizing the back musculature | pull-ups, chin-ups, pulldowns | ## Sample strength workout | Primary Movement | Exercise | | -------------------- | ------------------------ | | Vertical Pull | ***Pull-ups*** | | Rotations | ***Dumbbell rotations*** | | Hinge, Knee-dominant | ***Squats*** | | Vertical Push | ***Overhead presses*** | | Horizontal Pull | ***Bent rows*** | | Hinge | ***Deadlifts*** | | Horizontal Push | ***Push-ups*** | ### Tips - Add velocity to strength workouts. Rest for 20 seconds between each set to sufficiently replenish the energy stored in your muscles to start the new set. [^1] - [^1]: [[Ability to lift weights quickly can mean a longer life]] ## References |#|Reference|Key Takeaway on Primary Movements| |---|---|---| |1|**American College of Sports Medicine. _ACSM’s Guidelines for Exercise Testing and Prescription_(10th ed., 2018).**|Lists the “fundamental movement patterns” for resistance training as squat, hinge, push, pull, carry, and core/anti‑rotation.| |2|**National Strength & Conditioning Association. _Essentials of Strength Training and Conditioning_ (4th ed., 2016).**|Describes the six basic “exercise categories” (squat, hinge, push, pull, carry, and core) as the building blocks of any program.| |3|**Schoenfeld, B. J. (2010). _Squatting Kinematics and Kinetics._ Strength & Conditioning Journal, 32(4), 20‑29.**|Provides a detailed biomechanical breakdown of the squat as the prototypical lower‑body hinge movement.| |4|**McGill, S. M. (2010). _Core Training: Evidence Translating to Practice._Strength & Conditioning Journal, 32(3), 33‑46.**|Highlights the importance of anti‑extension/rotation core work alongside the other five patterns.| |5|**Kraemer, W. J., & Ratamess, N. A. (2004). _Fundamentals of Resistance Training: Progression and Exercise Selection._ Medicine & Science in Sports & Exercise, 36(4), 674‑688.**|Discusses exercise selection based on movement patterns (push, pull, squat, hinge, carry) for balanced development.| |6|**Stone, M. H., Stone, M., & Sands, W. A. (2007). _Principles and Practice of Resistance Training._ Human Kinetics.**|Uses the same six‑pattern framework and provides programming examples for each.| |7|**Behm, D. G., & Chaouachi, A. (2011). _A Review of the Acute Effects of Static and Dynamic Stretching on Performance._ Sports Medicine, 41(7), 569‑585.** _(cited for the relevance of proper hip‑hinge mechanics in injury prevention.)_|| |8|**Wernbom, M., Augustsson, J., & Thomeé, R. (2007). _The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Hypertrophy._ Sports Medicine, 37(3), 225‑264.**|Shows that training across all six patterns yields the most comprehensive hypertrophic response.|