By Chris Golv, NASM Certified Personal Trainer, A.S. Exercise Science

We are built to move. Our bodies are not meant to be static, but unfortunately work environments keep employees desk bound for a good portion of their day. One of the best ways to counteract the negative effects of sitting is to focus on the developing and mastering basic functional movement.  Let me explain the fundamentals of functional movement and why you should focus on it to reach your fitness goals.

“Functional Training” is a term that gets thrown around a lot today in the fitness industry, but ultimately all of our training should boil down to understanding and using six movement patterns. There is some debate as to which additional movements qualify, but most fitness professionals agree on the following six movements:

• Squat
• Hinge
• Push
• Pull
• Loaded Carry
• Rotation

Squat

I like to start with the squat because it might be the most important movement that most clients need work on. We should be moving through the squat pattern every day. It will help keep your ankles, knees and hips mobile and strong. Even a bodyweight squat can have a huge impact on your mobility. Example: Bodyweight Squat

Hinge

The most commonly associated exercise to the hinge pattern is the deadlift. The hinge pattern happens at the hips, and is a great tool for strengthening the posterior chain which refers to the muscles in the back of our body. Use a hinge movement to strengthen the hamstrings, glutes, and back muscles. Example: Sandbag Deadlift / Hip Hinge

Push/Pull

I group these together because they need to always have balance. When we do a pushing exercise, we need to make sure we balance that with a pulling exercise. Too often people neglect this, which can lead to muscular imbalances and possibly injury. Examples: TRX Chest Press / TRX Row

Rotation

Rotational exercises are too often left out of training programs, but are important for a healthy spine and core. Working in the transverse (rotational) plane works your core muscles and keeps your spine mobile. Example: Cable Torso Rotation

Loaded Carry

The loaded carry is all about stabilization. Holding something heavy in your hands and walking is great for shoulder health, core stabilization, and is a total body workout. Understanding how to organize and stabilize your body under load is great for building strength and preventing injury. Example: Sandbag Carry

All of these movement patterns should be somewhere in your fitness program. There are a wide variety of exercises for each of these patterns, and understanding how to work them into your fitness regimen will help you be a better, healthier mover. Check out our exercise library for some great functional movement ideas for your workout!