6 Movements to Do Every Week for Lifelong Strength
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6 Movements to Do Every Week for Lifelong Strength
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The foundation of smart training lies in six essential movement patterns every human should be able to execute properly for injury-free movement and lifelong strength. Jeff walks us through his fitness journey and breaks down how to properly approach strength training for optimal results.
• Six foundational movement patterns: squat, hinge, lunge, push, pull, and carry
• Squats work quads, glutes, core, and lower back while improving posture and mobility
• The hinge is the most forgotten pattern - bending at the hips, not the spine
• Lunges provide single-leg work for balance and symmetry
• Push movements are typically over-trained while pull patterns are often neglected
• The carry is the most practical pattern for developing full-body strength and grip
• Focus on quality over quantity, moving slowly with proper form
• Stop or regress any movement that causes sharp pain
• Core bracing is key for proper execution of all movement patterns
• Start with two sets of 6-12 reps, progressing by adding load rather than more sets
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