The Seven Functional Human Movement Patterns PDF

THE SEVEN FUNCTIONAL HUMAN MOVEMENT PATTERNS HUMAN MOVEMENT PATTERNS Functional movement patterns compose all our daily movements. They are the primal foundation for movement in the human body. When performing all of these movements, you will be able to stimulate all of the major muscle groups...

THE SEVEN FUNCTIONAL HUMAN MOVEMENT PATTERNS HUMAN MOVEMENT PATTERNS Functional movement patterns compose all our daily movements. They are the primal foundation for movement in the human body. When performing all of these movements, you will be able to stimulate all of the major muscle groups in your body. These motions focus on recruiting multiple muscle groups, making them efficient for those using time as an excuse not to exercise. HUMAN MOVEMENT PATTERNS There are seven basic movements the human body can perform and all other exercises are merely variations of these seven. GAIT MOVEMENTS which is the technique of walking. This might seem trivial, but walking is a fundamental movement. Gait is a combination of multiple movements (involving lunging, rotating and pulling with the hamstrings). Exercises that could be done in this group include jogging, jumping and farmer’s walk. SQUAT MOVEMENTS The squat involves the hips and knees flexing together, allowing the center of gravity to lower. The main muscles involved in the squat include the quadriceps, hamstrings, glutes, adductors, and core. LUNGE MOVEMENTS Another lower body movement is the lunge, which involves your body in a less stable position of one foot further forward than the other. Since your body is at a disadvantaged stance, this movement set demands greater flexibility, stability and balance. Some exercises in this section are step ups, side lunges and Bulgarian split squats (despite its name, it is still considered a lunge). The lunge hits the glutes, quadriceps, core and hamstrings like in squats; however, it stimulates all three of the glute muscles to a greater degree because of the split stance. HINGE MOVEMENTS which are executed by kicking your butt back and leaning your torso forward while maintain a neutral spine—like when picking up something off the floor. The most crucial exercises in this group are deadlifts, with varying forms such as sumo deadlifts, Romanian deadlifts, kettlebell deadlifts, etc. These exercises build the posterior chain, which comprises of the hamstrings, glutes and lower back. TWIST MOVEMENTS Is a unique from the other six movements because of the plane that it works in. The other exercises involve moving forward and backward or side to side, yet rotation involves twisting at the core. This motion is underrated despite being essential for success in sports. Rotation is seen while throwing a ball, kicking a ball, changing directions while running and many other actions. The core (specifically the obliques) are the main contributor to this set of movements. Exercises that fall under this group are Pall of presses, Russian twist and wood chops. PULL MOVEMENTS Consists of pulling a weight toward your body or your body towards your hands. This can be a vertical or horizontal pull, such as a pull up or barbell row, respectively. The main muscles being worked in these set of movements are the mid and upper back, biceps, forearms and rear shoulders. PUSH MOVEMENTS The opposite of the pull. This movement involves pushing a weight away from your body or your body away from an object. This group is also divided into a vertical and horizontal component as well. Exercises in this group include pushups and dumbbell shoulder presses. The muscles targeted are the chest, triceps and front shoulders. IDENTIFICATION