Strengthen the Fundamentals That Power Your Movement
Strength doesn’t come from chasing complexity—it comes from mastering the basics. Movement patterns like squatting, hinging, lunging, pushing, pulling, and core control are the foundation of everything from daily tasks to high-level athletic performance. Practicing these patterns with intention builds the coordination, stability, and resilience your body needs to move well for life.
By mastering these patterns with proper alignment and a stable core, you can build strength, efficiency, and resilience in all aspects of life.
Squat: Building Foundational Strength and Mobility
Why the Squat Matters
Squatting helps you sit, stand, lift, and move with power and control. It builds strength through the legs and hips while reinforcing core stability and balance.
Key Principles
- Foot Stability: Press evenly through the tripod of the foot.
- Alignment: Stack pelvis, ribcage, and head for a neutral spine.
- Depth: Lower until thighs are near parallel—or as deep as you can without losing form.
- Example: Goblet squats help reinforce proper positioning and balance while adding light resistance.
Common Mistakes
- Knees collapsing inward.
- Rounding the lower back at the bottom.
- Shifting weight forward onto the toes.
Hinge: Moving Through the Hips While Protecting the Back
Why the Hinge Matters
Hinging trains you to bend and lift without compromising your spine. It strengthens the posterior chain—glutes, hamstrings, and back—while teaching control.
Key Principles
- Hip Movement: Hips move back, not down.
- Foot Stability: Maintain balance with weight slightly toward the heels.
- Core Engagement: Brace to protect the spine.
- Example: Romanian deadlifts reinforce hip motion and build posterior strength.
Common Mistakes
- Bending through the spine instead of the hips.
- Turning the hinge into a squat.
- Losing alignment in the upper back.
Lunge: Improving Unilateral Strength and Stability
Why the Lunge Matters
Lunges train each leg independently, revealing and correcting imbalances. They improve coordination, strength, and control—key for walking, running, and climbing.
Key Principles
- Alignment: Keep the torso upright and the front knee stacked over the foot.
- Weight Distribution: Balance between front and back legs.
- Core Stability: Maintain control throughout.
- Example: Reverse lunges build strength while reducing knee stress.
Common Mistakes
- Front knee caving inward.
- Loss of balance due to poor foot control.
- Arching the lower back.
Push: Horizontal and Vertical
Why the Push Matters
Pushing movements build upper body strength and train the muscles needed to lift, press, and support.
Horizontal Push (Push-Up)
- Maintain a strong plank position.
- Lower with control, elbows at ~45° angle.
- Engage core throughout.
- Example: Incline push-ups are a great place to start and scale.
Vertical Push (Overhead Press)
- Align pelvis and ribcage.
- Press overhead without overarching the back.
- Stabilize through the core.
- Example: Seated dumbbell presses reinforce alignment and control.
Common Mistakes
- Flaring elbows during push-ups.
- Overextending the spine during overhead work.
- Losing core engagement.
Pull: Horizontal and Vertical
Why the Pull Matters
Pulling strengthens the upper back, improves posture, and balances out pressing work.
Horizontal Pull (Row)
- Keep spine neutral.
- Pull shoulders back and squeeze at the top.
- Example: Bent-over dumbbell rows improve upper back strength and control.
Vertical Pull (Pull-Up)
- Lead with the back, not the arms.
- Control the movement from start to finish.
- Example: Assisted pull-ups help build strength while practicing good form.
Common Mistakes
- Using momentum over muscle.
- Rounding the shoulders.
- Neglecting back engagement.
Core: Stabilizing vs. Moving
Why the Core Matters
The core connects the upper and lower body. It supports movement, absorbs force, and creates control.
Core Stabilization
- Brace the core to resist movement and maintain alignment.
- Example: Planks challenge your ability to hold structure under load.
Core Movement
- Control the trunk through motion like rotation or flexion.
- Example: Pallof presses teach resistance to rotation and strengthen the obliques.
Common Mistakes
- Overarching during planks or overhead work.
- Using momentum instead of control.
Common Mistakes or Misconceptions
Rushing Progressions
Skipping the basics leads to poor form and frustration. Build foundational strength before adding complexity or load.
Neglecting Form
Chasing reps or weight while ignoring alignment can lead to injury and slow progress. Quality matters more than quantity.
Ignoring Weak Links
Avoiding unilateral work or core training allows imbalances to persist. Address weak spots directly to improve overall movement.
Practical Takeaways
- Master the Basics: Squat, hinge, lunge, push, pull, and stabilize with intention.
- Train All Planes of Motion: Include unilateral and bilateral movements.
- Progress Gradually: Advance only when you can move with control and alignment.
- Prioritize Form: Let movement quality guide your effort.
Conclusion
Practicing fundamental patterns helps your body move better, feel stronger, and function with ease. Whether you’re training for performance or simply navigating daily life, these movements are the building blocks of strength, resilience, and confidence.
Master the fundamentals, and you’ll unlock the potential to move better, feel stronger, and achieve more in everything you do.