The 7 Primal Functional Movements

1. Squats

Squatting involves bending at the hips and knees while keeping your feet flat on the ground. It's a foundational movement for activities like sitting down, standing up, and lifting objects.

2. Hinge

Hinging movements involve bending at the hips while keeping your spine straight. This movement pattern is essential for activities such as picking up objects from the ground with proper form. Deadlifts and kettlebell swings are hinge exercises.

3. Lunge

Lunging involves taking a step forward, backward, or to the side while maintaining stability with the other leg. Lunges help improve lower body strength and balance.

4. Push

Pushing movements require extending the arms to push objects away from the body. These movements target the muscles in the chest, shoulders, and triceps. Push-ups and bench presses are common push exercises.

5. Pull

Pulling movements involve using the upper body to bring objects toward the body or pull the body upward. They work the muscles in the back, biceps, and shoulders. Pull-ups, rows, and lat pulldowns are examples of pull exercises.

6.Rotation

Rotational movements involve twisting or turning the torso. These movements enhance core strength, stability, and agility. Russian twists and cable wood chops are examples of rotational exercises.

7.Gait

Gait movements replicate walking and running patterns. These movements focus on leg strength, coordination, and endurance. Walking, jogging, and sprinting are part of gait movements.

Improved Functional Fitness

These movements are practical and closely related to daily activities like sitting, standing, bending, and lifting. As a result, they enhance your ability to perform these activities with ease and reduce the risk of injury during everyday tasks.

Enhanced Strength

Each of the seven movements targets specific muscle groups, helping you build strength throughout your body. For example, squats strengthen the lower body, while push and pull movements target the upper body.

Better Mobility and Flexibility

Primal movements promote a full range of motion in your joints, which can improve flexibility and mobility. This can be especially beneficial for maintaining joint health and preventing stiffness as you age.

Core Stability

Many of these movements engage the core muscles, leading to improved core strength and stability. A strong core is essential for maintaining good posture and preventing lower back pain.

Balance and Coordination

Lunges, twists, and gait movements require balance and coordination, helping to improve these aspects of physical fitness. This can be particularly useful for reducing the risk of falls, especially in older adults.

Increased Muscle Activation

These movements often engage multiple muscle groups simultaneously, leading to efficient and effective workouts. This can help you get more out of your exercise routine in less time.

Functional Independence

By training your body to perform these natural movements effectively, you can maintain independence and quality of life as you age. You'll be better equipped to handle the physical demands of daily life.

Injury Prevention

Practising these movements with proper form can help prevent injuries by strengthening the muscles and joints and improving overall body mechanics.

Weight Management

Functional movements can contribute to weight management and fat loss by burning calories and increasing lean muscle mass.

Mental Well-being

Regular exercise, including these movements, can have a positive impact on mental health by reducing stress, boosting mood, and increasing energy levels.

Versatile Workouts

Primal movements can be adapted to various fitness levels and goals, making them suitable for individuals of all ages and abilities.

It's important to note that proper form and technique are crucial when performing these movements to maximise their benefits and minimise the risk of injury. If you're new to these exercises, consider working with a fitness professional to ensure you're performing them correctly and safely. Integrating the seven primal functional movements into your fitness routine can lead to a well-rounded and functional level of fitness that supports your overall health and longevity.