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7 Basic Movement Patterns

By Greg Mihovich

In my system, Compound Conditioning, the focus is on understanding, practicing
and, eventually, mastering the natural movement patterns of the body instead of
focusing on training the muscles. The movement oriented approach gives you
superior results in comparison to the conventional model.

The muscle oriented training gives you muscles that look good. But there is a
bigger picture. The movement based practice gives you muscles that look at
least just as good, if not more natural and balanced, but just as a "side effect".
As a main benefit it enhances and maximizes intramuscular coordination or, in
other words, it teaches your muscle groups to work in harmony together in order
to produce high quality movement. Better overall athleticism, greatly diminished
injury potential and - a very important part of consistent exercise program - FUN
PRACTICES are just some of the main benefits of increased intramuscular
coordination.

There are seven basic movement patterns: Squatting, Central Body Pulling
(Bending), Pressing, Upper Body Pulling, Flexing, Rotational and Locomotive.
Below you can find some exercise examples for each one of these groups.

Squatting

Central Body Pulling

Pressing

Upper Body Pulling

Flexing

Rotational

Carrying

Of course there is more than just that, but for general physical training and
getting in great shape it is plenty.

In any of these movement patterns some muscles play the role of prime movers
and some become stabilizers. Prime movers are the muscles that carry the bulk
of the load and execution of the movement. Stabilizers are the muscles that
support the prime movers in their execution, maintaining the body's position and
posture or, in other words, keeping the body "in the grove" for a particular
movement.

Conventional training methods that involve sitting or lying down during exercising
(lying down during exercising - funny isn't it?), as well as promote the use of
selectorised machines fail to train the stabilizers properly and as a result lead to
a dysfunctional body.

Greg Mihovich
Performance Enhancement & Combat Arts Specialist
www.UndergroundGym.com

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