Movement Patterns

The fundamental ways the human body is designed to move.

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📖 The Story: How Humans Are Meant to Move

Meet Angela, Kai, and Priya

Angela, 36, "Isolation Only":

Angela has been going to the gym for five years. She has a routine: leg extensions, hamstring curls, bicep curls, tricep pushdowns, chest flies, lateral raises. Isolation exercises, machines, cables. She's comfortable with them—they're easy to understand, and she feels the target muscle working.

But when Angela tried a squat for a new class, she couldn't do it properly. Her heels lifted, her knees caved, her back rounded. The movement felt completely foreign despite five years of "leg training." She's built individual muscles but never learned to use them together.

What Angela is missing: the body doesn't function as isolated muscles; it functions as integrated movement patterns. Her leg extensions don't teach her nervous system how to squat. Her hamstring curls don't teach her to hinge. The isolation work has value, but it's not building functional strength.

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Kai, 29, "Confused Squat vs Hinge":

Kai knows he should deadlift. Everyone says it's the king of exercises. But every time he tries, it feels like a weird squat with the bar in the wrong place. His lower back hurts. He can't figure out what he's doing wrong.

The problem: Kai doesn't understand the difference between a squat and a hinge. When he tries to deadlift, he squats it—dropping his hips too low, knees traveling too far forward, back rounding because the bar path doesn't match his body position. He's never learned the hip hinge pattern.

This is one of the most common movement issues. Many people can squat (knee-dominant, hips go down) but have never been taught to hinge (hip-dominant, hips go back). Both patterns are essential, and they're fundamentally different. Kai doesn't need more deadlift practice—he needs to learn what a hip hinge actually is.

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Priya, 45, "Coach Showed Once":

Priya hired a trainer for a few sessions. They showed her how to squat, hinge, push, pull—the fundamental patterns. Priya nodded along, tried the movements a few times, but they felt awkward and unnatural. She went back to the elliptical and machines, where things felt "right."

Here's the thing: patterns feel unnatural at first because they're new. Priya's body has decades of habits—sitting, walking on flat ground, not lifting heavy things. The movement patterns feel foreign because she hasn't practiced them.

But after enough repetitions, patterns become natural. The squat that felt wobbly becomes stable. The hinge that felt confusing becomes intuitive. The key is practice and patience—not abandoning patterns because they feel weird during week one.

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The pattern across all three:

Person	Issue	Misunderstanding	Solution
Angela	Isolation without integration	Muscles don't equal movement	Learn patterns, not just muscle exercises
Kai	Confuses squat and hinge	Different patterns, different cues	Specific hip hinge education
Priya	Gave up because patterns felt weird	Unfamiliar ≠ wrong	Practice and patience; patterns become natural

The fundamental insight: Before gyms, machines, and isolation exercises, humans moved in specific, functional patterns to survive: squatting to gather, hinging to lift, pushing to build, pulling to climb, carrying to transport, and rotating to throw or defend. These movements—honed over millennia—reflect how our musculoskeletal system is designed to produce force, maintain stability, and move through space.

Modern training often fragments movement into isolated muscle groups: "chest day," "bicep curls," "leg extensions." While isolation exercises have their place, this approach misses a fundamental truth: the body doesn't function as isolated muscles; it functions as integrated movement patterns.

Training movement patterns instead of muscles offers several advantages:

• More functional — Mirrors real-world demands
• More efficient — Multi-joint movements train many muscles at once
• Reduces imbalances — Ensures balanced development across the body
• Lower injury risk — Teaches coordinated, stable movement
• Transfers better — Improves how you move in daily life and sport

Understanding and mastering fundamental movement patterns is the foundation of effective, sustainable, lifelong training.

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🚶 The Journey: Learning Movement Patterns

From Awkward to Automatic

Learning a movement pattern follows a predictable progression—one that mirrors how you learned to walk, ride a bike, or drive a car. Understanding this journey helps you be patient with yourself and recognize progress.

The Four Stages of Pattern Learning:

Stage 1: Unconscious Incompetence

"I don't know what I don't know"

You've never been taught the hip hinge. You think deadlifts are just squats with the bar in your hands. You don't realize you're doing it wrong because you don't know what "right" looks like.

What's happening:

• No neural pathway for the pattern exists
• Your brain defaults to familiar movements (squat when trying to hinge)
• You can't feel the difference between correct and incorrect
• You may not even know this pattern exists

How long: Until you're exposed to proper instruction

Example: Angela doing isolation exercises for years, never learning integrated patterns

Stage 2: Conscious Incompetence

"I know I'm doing it wrong, but I can't fix it"

Someone shows you the hip hinge. You try it. It feels completely foreign. You watch yourself in a mirror and see your back rounding, your knees bending too much. You know it's wrong, but your body won't cooperate.

What's happening neurally:

• Your brain is building new motor pathways
• Requires intense focus and attention
• Movement feels unnatural, mechanical
• You can identify errors but can't yet correct them automatically
• Existing patterns (squat) keep interfering

How long: 2-6 weeks of consistent practice (2-3x/week)

What helps:

• External cues ("push hips back")
• Video feedback
• Tactile cues (dowel along spine, wall touch drill)
• Simple variations (RDL before deadlift)
• Lots of bodyweight reps

Example: Kai trying to learn the hip hinge but keeps squatting the deadlift

Stage 3: Conscious Competence

"I can do it right if I focus"

You can execute a proper hip hinge—but only if you think about every step. "Hips back. Neutral spine. Feel hamstrings. Drive hips forward." It works, but it requires mental effort. If you get distracted, the pattern falls apart.

What's happening neurally:

• Motor pathway exists but isn't automatic
• Pattern requires conscious attention
• Can maintain form under light loads
• Form degrades under fatigue, heavy load, or distraction
• Cerebral cortex (conscious control) still heavily involved

How long: 4-12 weeks of consistent practice with progressive loading

What helps:

• Progressive overload (gradually add weight)
• Tempo work (slow down the movement to reinforce pattern)
• Consistent cueing
• Video review
• Practice under various conditions

Example: You can deadlift with good form at 135 lbs, but at 225 lbs your back starts rounding

Stage 4: Unconscious Competence

"I don't think about it anymore—my body just does it"

You set up for a deadlift, and your body automatically hinges correctly. You don't need to cue yourself. The pattern feels natural. Under load, under fatigue, the movement stays solid. You've internalized it.

What's happening neurally:

• Motor pattern stored in basal ganglia and cerebellum (automatic movement centers)
• Minimal conscious effort required
• Pattern resistant to interference
• Can maintain form under varying loads and fatigue
• Can focus on effort/intensity, not mechanics

How long: 3-6 months of consistent practice

How you know you're here:

• Pattern feels natural
• Can maintain form while distracted (talking, counting reps)
• Form stays solid under heavy load
• Can teach others the pattern
• Body "defaults" to correct pattern even when tired

Example: Mitchell at year 3—squats, hinges, pushes, pulls without thinking about form

What Happens in Your Brain

Neural adaptation timeline:

Week	What's Changing	What You Experience
Week 1-2	Forming new neural pathways	Feels awkward, requires intense focus, exhausting
Week 3-4	Pathway strengthening, reducing interference	Getting easier, occasional "aha!" moments
Week 5-8	Myelination (faster signal transmission)	Can do it if you focus; loses form under load
Month 3-4	Pattern moving to automatic centers	Feels more natural, less mental effort
Month 4-6	Full automation, high resistance to interference	Pattern is internalized; body defaults to it

Key insight: Your first strength gains (week 2-4) come almost entirely from neural adaptation—your brain learning to recruit muscle fibers efficiently. This is why beginners see rapid progress initially.

Common Pattern Learning Pitfalls

1. Giving up in Stage 2 (Priya's mistake)

• Patterns feel weird because they're new, not because they're wrong
• Solution: Give it 3-4 weeks before judging

2. Adding load too soon

• Trying to lift heavy before pattern is in Stage 3
• Solution: Master bodyweight or light weight first

3. Practicing inconsistently

• Once a week isn't enough to build the pathway
• Solution: 2-3x/week minimum for pattern learning

4. No feedback mechanism

• Can't see your own errors
• Solution: Video yourself, get coaching, use tactile cues

5. Skipping regressions

• Trying full deadlift before mastering RDL
• Solution: Use progressions (simple → complex)

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🧠 The Science: The Seven Fundamental Patterns

Movement Pattern Framework

1. Push (Upper Body)

Horizontal Push — Pushing away from the body (front of torso)

Muscles	Exercises	Function
Chest (pectorals), front delts, triceps	Bench press, push-ups, dumbbell press	Pressing objects away, pushing off ground, throwing

Vertical Push — Pushing overhead

Muscles	Exercises	Function
Shoulders (deltoids), triceps, upper chest	Overhead press, push press, handstand push-up	Lifting objects overhead, pressing upward

Key coaching cues:

• Shoulders packed and stable
• Elbows track in line with movement (not flaring excessively)
• Full range of motion (chest to bar for push-ups; bar to clavicle for bench)
• Controlled eccentric (lowering phase)

2. Pull (Upper Body)

Horizontal Pull — Pulling toward the body (rowing motion)

Muscles	Exercises	Function
Back (lats, rhomboids, traps), rear delts, biceps	Barbell row, dumbbell row, cable row, inverted row	Pulling objects toward you, rowing, posture

Vertical Pull — Pulling downward

Muscles	Exercises	Function
Lats, biceps, mid-back	Pull-up, chin-up, lat pulldown	Climbing, pulling yourself up, grip strength

Key coaching cues:

• Initiate with shoulder blade retraction (squeeze shoulder blades together)
• Pull with back muscles, not just arms
• Full range of motion (chest to bar for pull-ups; elbows fully extended at bottom)
• Control the negative

3. Squat (Knee-Dominant)

Squat — Knee-dominant lower body movement

Muscles	Exercises	Function
Quads, glutes, adductors, core	Back squat, front squat, goblet squat, leg press	Sitting/standing, lowering to ground, jumping

Key coaching cues:

• Feet shoulder-width (or slightly wider), toes slightly out
• Knees track over toes (not caving inward)
• Hips back and down (not just knees forward)
• Chest up, neutral spine
• Full depth (hip crease below knee, if mobility allows)
• Drive through midfoot/heels

Common faults:

• Knees caving inward (valgus collapse)
• Heels lifting off ground
• Excessive forward lean (often mobility limitation)
• Lumbar rounding at bottom

4. Hinge (Hip-Dominant)

Hip Hinge — Hip-dominant posterior chain movement

Muscles	Exercises	Function
Glutes, hamstrings, erectors (lower back), core	Deadlift, Romanian deadlift, kettlebell swing, good morning	Picking objects off ground, bending over, jumping, sprinting

Key coaching cues:

• Hinge at hips (not squat or round spine)
• Knees slightly bent, relatively fixed angle
• Neutral spine throughout (no lumbar rounding)
• Push hips back (imagine closing car door with butt)
• Feel stretch in hamstrings
• Drive hips forward to stand (hip extension, glute engagement)

Common faults:

• Squatting instead of hinging (too much knee bend)
• Lumbar rounding (dangerous under load)
• Not reaching full hip extension at top (incomplete glute engagement)
• Pulling with arms instead of driving with hips

5. Lunge/Single-leg

Lunge/Single-leg — Unilateral lower body movements

Muscles	Exercises	Function
Quads, glutes, hamstrings, core (stability)	Lunge variations, step-ups, Bulgarian split squat, single-leg RDL	Walking, climbing stairs, running, balance

Key coaching cues:

• Front knee tracks over toe (doesn't collapse inward)
• Back knee lowers toward ground (or elevated surface)
• Torso upright
• Weight distributed evenly (or front-foot biased)
• Core engaged for balance

Benefits of unilateral work:

• Addresses left-right imbalances
• Greater stability and balance demand
• Reduces spinal loading (lower weight needed)
• More functional (most real-world movement is unilateral)

6. Carry

Loaded Carry — Transporting weight while walking

Muscles	Exercises	Function
Full body (core, grip, traps, glutes, quads)	Farmer's walk, suitcase carry, overhead carry, waiter's walk	Carrying groceries, luggage, moving objects

Variations:

Carry Type	Position	Primary Challenge
Farmer's walk	Weight at sides (bilateral)	Grip, core stability, total body strength
Suitcase carry	Weight on one side (unilateral)	Anti-lateral flexion (core), balance
Overhead carry	Weight overhead	Shoulder stability, core, balance
Front rack carry	Weight at shoulders	Thoracic extension, core

Key coaching cues:

• Stand tall, shoulders packed
• Core braced (resist sagging or leaning)
• Walk with controlled, stable steps
• Maintain neutral spine

Benefits:

• Total-body strength and coordination
• Exceptional grip strength
• Real-world carryover
• Core anti-movement training

7. Rotation & Anti-rotation

Rotation — Twisting/rotating the torso

Muscles	Exercises	Function
Obliques, transverse abdominis, entire core	Medicine ball throws, woodchops, Russian twists	Throwing, swinging, turning

Anti-rotation — Resisting rotational forces

Muscles	Exercises	Function
Core (obliques, abs, erectors)	Pallof press, suitcase carry, single-arm row	Spinal stability, injury prevention

Key coaching cues:

• Movement from torso, not just arms
• Stable hips and legs (rotation through thoracic spine)
• Controlled movement (no momentum-driven flinging)
• Anti-rotation: resist movement, maintain neutral spine

Why anti-rotation matters:

• Most core function is stability, not movement
• Protects spine during unilateral loads
• Essential for athletic power transfer

Squat vs. Hinge: The Critical Distinction

Key Differences

Many people struggle to distinguish squatting from hinging. This matters because:

• Different movement patterns train different muscles
• Poor hinge mechanics (squatting a deadlift) increases injury risk
• Both patterns are essential; one doesn't replace the other

Aspect	Squat	Hinge
Primary joint	Knee flexion/extension	Hip flexion/extension
Knee angle	Significant bend (90°+)	Slight bend (~15-30°), relatively fixed
Hip position	Hips drop down between legs	Hips push back behind body
Torso angle	More upright (depends on variation)	More horizontal lean
Primary muscles	Quads, glutes	Glutes, hamstrings, erectors
Examples	Squat, lunge, leg press	Deadlift, RDL, kettlebell swing

Teaching the Hinge

How to learn/teach the hip hinge:

1. Wall touch drill — Stand arm's length from wall, hinge back to touch wall with glutes (knees barely bend)
2. Dowel/PVC drill — Hold dowel along spine (contact: head, mid-back, sacrum); hinge while maintaining 3 points of contact
3. Kettlebell/weight feedback — Hold light weight; hinge back until stretch in hamstrings; drive hips forward to return

Feel for correct hinge:

• Hamstrings stretching (not lower back strain)
• Glutes pushing backward
• Minimal knee movement
• Bar/weight stays close to body

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👀 Signs & Signals: Pattern Quality Indicators

How to Know If You're Doing It Right

The challenge: You can't always see yourself move. Even with video, it's hard to know what to look for. Here are the signals your body sends and how to interpret them.

Squat Signals

Signal	What It Means	What To Do
Feel it in quads and glutes	✅ Correct pattern	Continue
Knees track over toes smoothly	✅ Good alignment	Continue
Can reach depth without heels lifting	✅ Adequate mobility	Progress load
Feel it mostly in lower back	❌ Excessive forward lean or rounding	Film yourself from side; cue "chest up"; check ankle mobility
Heels come off ground	❌ Ankle mobility limitation	Elevate heels on plates; work on ankle dorsiflexion; try goblet squat
Knees cave inward	❌ Glute weakness or poor motor control	Reduce weight; cue "knees out"; add glute activation drills; band around knees
Lower back pain during or after	❌ Lumbar rounding or hyperextension	Check depth (don't force past neutral spine); strengthen core; reduce load
One-sided discomfort	❌ Asymmetry or compensation	Single-leg work; check for mobility differences; consider assessment

Good squat feels like:

• Controlled descent
• Stable base (weight through midfoot/heels)
• Powerful drive upward from legs
• Core engaged throughout
• No joint pain

Bad squat feels like:

• Unstable, wobbly
• Weight shifting to toes
• Strain in lower back
• Knees tracking inward
• Sharp pain anywhere

Hinge Signals

Signal	What It Means	What To Do
Feel stretch in hamstrings	✅ Correct hinge pattern	Continue
Glutes working hard at top	✅ Full hip extension	Continue
Bar stays close to body	✅ Good bar path	Progress load
Feel it in lower back	❌ Rounding or overextending	Reduce weight; cue neutral spine; use dowel drill; try RDL first
Knees bending a lot	❌ Squatting instead of hinging	Wall touch drill; "hips BACK not down"; keep knees more fixed
Can't feel hamstrings	❌ Not hinging deep enough or squatting	Push hips further back; think "closing car door with butt"
Lower back pain	❌ Spinal flexion under load	STOP; film yourself; reduce weight drastically; master pattern before loading
Bar drifts forward	❌ Pulling with arms or poor setup	Keep bar against legs; "drag bar up shins"; hip drive not arm pull

Good hinge feels like:

• Hamstrings stretching as you descend
• Hips pushing backward
• Spine stays neutral (not rounded or hyperextended)
• Powerful hip snap forward to stand
• Glutes squeezing hard at top

Bad hinge feels like:

• Lower back taking all the load
• Can't tell difference from squat
• Back rounding
• Pulling with arms
• No glute engagement at top

Push Signals

Signal	What It Means	What To Do
Feel it in chest/shoulders/triceps	✅ Correct muscles working	Continue
Shoulders stable, packed	✅ Good shoulder mechanics	Progress load
Full ROM (chest to bar or nose to floor)	✅ Complete movement	Continue
Shoulders shrugging toward ears	❌ Poor shoulder packing	Cue "shoulders down and back"; retract scapula before pressing
Elbows flaring excessively (>90°)	❌ Poor technique or mobility issue	Cue "tuck elbows ~45°"; reduce weight; shoulder mobility work
Pain in front of shoulder	❌ Impingement or poor mechanics	Check ROM; don't go too deep if painful; try different grip width; see professional if persists
Lower back arching excessively (bench)	❌ Poor core engagement	Engage core; reduce arch; feet on bench initially; strengthen core
Incomplete ROM	❌ Weight too heavy or ego lifting	Reduce weight; full ROM > heavy weight with partial ROM

Good push feels like:

• Chest/shoulders/triceps working together
• Shoulders stable and strong
• Controlled descent, powerful press
• Full range without pain

Bad push feels like:

• Shoulders unstable or shrugging
• Joint pain (shoulder, elbow, wrist)
• Partial range only
• Lower back doing the work (bench)

Pull Signals

Signal	What It Means	What To Do
Feel it in back (lats, rhomboids)	✅ Correct pattern	Continue
Shoulder blades squeeze together	✅ Scapular retraction	Continue
Full stretch at bottom, full squeeze at top	✅ Complete ROM	Progress load
Feel it mostly in biceps/forearms	❌ Pulling with arms, not back	Cue "elbow pull back"; "squeeze shoulder blades first"; think "elbows to hips"
Shoulders shrugging at top	❌ Overactive traps	Cue "depress shoulders"; "down and back not up"
Using momentum/swinging	❌ Weight too heavy	Reduce weight; strict form; pause at top and bottom
Incomplete ROM	❌ Weak back or poor technique	Reduce weight; focus on full extension at bottom, full contraction at top
Elbow/shoulder pain	❌ Technique issue or overuse	Check grip width; reduce volume; ensure full ROM; see professional if persists

Good pull feels like:

• Back muscles squeezing
• Shoulder blades moving (retraction)
• Controlled movement
• Full range both directions

Bad pull feels like:

• Just arms working
• Swinging/using momentum
• Shoulders shrugging up
• Incomplete range

Universal Red Flags (Any Pattern)

Signal	What It Likely Means	Action
Sharp joint pain	Technique issue, overuse, or injury	Stop immediately; reduce weight; check form; see professional if persists
Pain that gets worse over time	Overuse injury developing	Rest; reduce volume/intensity; address technique; see professional
Form falls apart under fatigue	Pattern not yet automatic (Stage 2-3)	Reduce weight; more practice at lighter loads; end set before form breaks
Asymmetry (one side much weaker)	Imbalance or compensation	Single-arm/leg work; start sets with weak side; don't add volume for strong side
Dull muscle soreness 24-48h later	✅ Normal (especially if new)	Continue; will decrease as you adapt
Extreme soreness (>3-4 days)	Did too much too soon	Reduce volume next session; progress more gradually

Pattern Self-Assessment Checklist

Do this every 4-6 weeks:

For each fundamental pattern (squat, hinge, push, pull, lunge):

• Can I perform the pattern with bodyweight/light load with no pain?
• Can I describe what the pattern should feel like?
• Do I feel the correct muscles working?
• Can I complete full range of motion?
• Is my form consistent rep-to-rep?
• Can I identify when my form is breaking down?
• Am I progressing in load or reps over time?

If you answered "no" to any: That pattern needs focused work. Consider:

• Filming yourself
• Working with a coach for 1-2 sessions
• Regressing to simpler variations
• Dedicated practice at lighter loads

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🎯 Practical Application

Building a Pattern-Based Program

Pattern Frequency

How often to train each pattern:

Pattern	Frequency	Rationale
Push	2-3x/week	Balanced upper body development
Pull	2-3x/week	Often needs more volume to balance pushing
Squat	2-3x/week	Fundamental lower body pattern
Hinge	2-3x/week	Posterior chain essential for health and performance
Lunge/Single-leg	1-2x/week	Unilateral balance and function
Carry	1-2x/week	Full-body integration and grip
Rotation/Anti-rotation	2-3x/week	Core stability and injury prevention

Principle: Each pattern gets adequate frequency; balance push/pull and squat/hinge volume.

Session Design

Sample pattern-based full-body session:

Exercise	Pattern	Sets × Reps
1. Deadlift	Hinge	4×5
2. Bench Press	Horizontal Push	4×8
3. Barbell Row	Horizontal Pull	4×8
4. Goblet Squat	Squat	3×10
5. Farmer's Walk	Carry	3×40 seconds
6. Pallof Press	Anti-rotation	3×12/side

Coverage: Hinge, horizontal push/pull, squat, carry, anti-rotation — comprehensive pattern training.

Pattern-Based Split

Upper/Lower split (4 days/week):

Upper A (Horizontal emphasis):

• Horizontal Push (bench press)
• Horizontal Pull (barbell row)
• Vertical Push (dumbbell overhead press)
• Vertical Pull (lat pulldown)
• Carry or anti-rotation

Lower A (Squat emphasis):

• Squat (back squat)
• Hinge (Romanian deadlift)
• Lunge (Bulgarian split squat)
• Core/carry

Upper B (Vertical emphasis):

• Vertical Push (overhead press)
• Vertical Pull (pull-ups)
• Horizontal Push (incline press)
• Horizontal Pull (cable row)
• Anti-rotation

Lower B (Hinge emphasis):

• Hinge (deadlift)
• Squat (front squat or leg press)
• Single-leg (step-ups)
• Carry (farmer's walk)

Common Pattern Faults and Corrections

Squat Faults

Fault	Cause	Correction
Knees caving in (valgus)	Weak glutes, poor motor control	Cue "knees out"; band around knees; glute activation drills
Heels lifting	Ankle mobility limitation	Elevate heels (plates under heels); ankle mobility work; goblet squat
Excessive forward lean	Long femurs, ankle/hip mobility, weak core	Front squat or goblet squat; work on mobility; cue "chest up"
Lumbar rounding (butt wink)	Hip mobility limitation or going too deep	Limit depth to where spine stays neutral; hip mobility work

Hinge Faults

Fault	Cause	Correction
Squatting instead of hinging	Unfamiliar with pattern	Wall touch drill; dowel drill; RDL before deadlift
Lumbar rounding	Weak back, poor motor control, too heavy	Reduce weight; cue neutral spine; core bracing; Romanian deadlift to teach
Not reaching full hip extension	Incomplete glute engagement	Cue "drive hips forward"; squeeze glutes at top; glute activation drills
Bar drifting away from body	Poor setup or pulling with arms	Bar stays close; "drag bar up shins"; hip drive not arm pull

Push Faults

Fault	Cause	Correction
Shoulders shrugging up	Poor shoulder packing	Cue "shoulders down and back"; retract scapula before pressing
Elbows flaring excessively	Poor technique or shoulder mobility	Cue "tuck elbows 45°"; reduce weight; work on shoulder mobility
Incomplete range of motion	Ego lifting or mobility limit	Lower weight; touch chest (bench) or go nose-to-floor (push-up)
Lower back arching (bench)	Poor core engagement	Engage core; feet on bench or elevated surface; reduce arch

Pull Faults

Fault	Cause	Correction
Pulling with arms, not back	Poor motor control or weak back	Cue "squeeze shoulder blades first"; imagine elbows pulling back
Incomplete ROM (short pull)	Weak back or poor technique	Full extension at bottom; full contraction at top; reduce weight
Using momentum	Too heavy or poor control	Reduce weight; pause at top and bottom; strict form
Shrugging at top	Overactive traps	Cue "depress shoulders"; think "down and back"

Assessing Your Movement Quality

Self-Assessment

Simple movement screen (no equipment):

Pattern	Test	What to Look For
Squat	Bodyweight squat (feet shoulder-width, arms overhead)	Depth, knee tracking, heel contact, upright torso
Hinge	Single-leg RDL (bodyweight, balance on one leg)	Hip hinge, neutral spine, balance, hamstring stretch
Push	Push-up (standard or modified)	Shoulders stable, elbows tracking well, full ROM, no sagging
Pull	Inverted row or scapular pull-up	Shoulder blade movement, pulling with back, control
Lunge	Reverse lunge (bodyweight)	Balance, knee tracking, torso upright, depth

Red flags:

• Pain during any movement (not fatigue—sharp or joint pain)
• Inability to complete pattern without compensation
• Significant asymmetry (one side much weaker/less mobile)

Mobility Limitations

Common mobility restrictions by pattern:

Pattern	Limitation	Assessment	Corrective
Squat	Ankle dorsiflexion	Knee can't travel forward without heel lift	Calf stretching, ankle mobility drills
Squat	Hip flexion	Can't reach depth without rounding	Hip flexor stretching, 90/90 stretch, goblet squat holds
Hinge	Hamstring flexibility	Can't hinge without rounding spine	Hamstring stretching, RDL with light load
Overhead Press	Shoulder/thoracic mobility	Can't press overhead without arching back	Thoracic extensions, shoulder mobility drills
Pull-up	Shoulder extension	Limited overhead ROM	Lat stretching, hanging, band-assisted stretches

Progressions and Regressions

Squat Progressions

From easiest to hardest:

1. Assisted squat (TRX/band assistance)
2. Box squat (sit to box, stand)
3. Goblet squat (upright torso, natural depth)
4. Front squat (upright, less back loading)
5. Back squat (high bar or low bar)
6. Pause squat (tempo variation)
7. Single-leg squat / Pistol squat (advanced)

Hinge Progressions

From easiest to hardest:

1. Dowel/PVC hinge drill (learn pattern)
2. Kettlebell swing (power, lighter load)
3. Romanian deadlift (teaches hinge with load)
4. Trap bar deadlift (more upright, easier on back)
5. Conventional deadlift (full pattern, heaviest loads)
6. Single-leg RDL (unilateral, balance challenge)
7. Deficit deadlift (advanced, increased ROM)

Push Progressions

Horizontal push (easiest to hardest):

1. Wall push-up
2. Incline push-up (hands elevated)
3. Standard push-up
4. Decline push-up (feet elevated)
5. Weighted push-up or dips
6. Dumbbell bench press
7. Barbell bench press

Vertical push:

1. Landmine press (angled, shoulder-friendly)
2. Seated dumbbell press
3. Standing dumbbell press
4. Barbell overhead press (standing)
5. Push press (add leg drive)
6. Handstand push-up (advanced bodyweight)

Pull Progressions

Horizontal pull:

1. Band-assisted row
2. Inverted row (feet on ground)
3. Inverted row (feet elevated)
4. Dumbbell row
5. Barbell row
6. Weighted inverted row

Vertical pull:

1. Scapular pull-ups (just shoulder blade movement)
2. Dead hang (grip and shoulder stability)
3. Band-assisted pull-up
4. Negative pull-up (jump up, lower slowly)
5. Pull-up (full bodyweight)
6. Weighted pull-up

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📸 What It Looks Like: Pattern Examples & Assessment

Concrete Examples for Each Pattern

Understanding patterns conceptually is one thing—seeing them applied is another. Here are specific exercises with detailed cues for each fundamental pattern.

Squat Pattern

Example Exercise: Goblet Squat

Setup:

• Hold dumbbell or kettlebell at chest height (vertical, close to body)
• Feet shoulder-width apart, toes slightly out (10-15°)
• Weight in midfoot/heels

Execution:

1. Initiate: Hips back and down simultaneously (not knees forward first)
2. Descend: Knees track over toes (don't cave in)
3. Depth: Hip crease below knee (if mobility allows; parallel minimum)
4. Maintain: Chest up, elbows inside knees, core braced
5. Ascend: Drive through midfoot/heels, knees stay out

Specific cues that work:

• "Sit between your legs, not on a chair"
• "Spread the floor with your feet"
• "Chest to the ceiling"
• "Knees follow toes"

Common execution errors:

Error	Fix
Knees cave inward	Cue "knees out"; use band around knees for feedback
Heels lift	Elevate heels on small plates; work on ankle mobility
Forward collapse	Hold weight at chest (goblet); cue "chest up"
Incomplete depth	Work on hip/ankle mobility; box squat to target depth

Progression path: Bodyweight → Goblet squat → Front squat → Back squat

Hinge Pattern

Example Exercise: Romanian Deadlift (RDL)

Setup:

• Hold barbell or dumbbells at hip level
• Feet hip-width apart, slight knee bend (~15-20°)
• Shoulders back, chest up, neutral spine

Execution:

1. Initiate: Push hips BACK (not down)
2. Descend: Knees stay at same angle (mostly fixed)
3. Bar path: Bar stays close to legs ("drag up shins")
4. Depth: Until you feel hamstring stretch (mid-shin to knee typically)
5. Maintain: Neutral spine throughout (no rounding)
6. Ascend: Drive hips forward, squeeze glutes at top

Specific cues that work:

• "Close a car door with your butt"
• "Push hips to the wall behind you"
• "Feel the stretch in hamstrings, not lower back"
• "Hips forward like a hip thrust at the top"

Common execution errors:

Error	Fix
Squatting instead of hinging	Wall touch drill; keep knees more fixed; "hips BACK"
Lumbar rounding	Reduce weight drastically; dowel along spine drill; stop before rounding
Not reaching full hip extension	Cue "squeeze glutes hard at top"; don't lean back
Bar drifts forward	"Scrape bar against legs"; reduce weight; hip drive not arm pull

Progression path: Wall touch drill → Dowel drill → RDL (light) → RDL (moderate) → Conventional deadlift

Push Pattern

Example Exercise: Push-up

Setup:

• Hands slightly wider than shoulders
• Body in straight line (plank position)
• Shoulders packed (not shrugged)

Execution:

1. Initiate: Shoulders packed, core engaged
2. Descend: Elbows ~45° from body (not 90° flared)
3. Depth: Chest to floor (or 1-2 inches above)
4. Maintain: Straight body (no sagging hips or piking)
5. Ascend: Press through hands, maintain shoulder position

Specific cues that work:

• "Shoulders away from ears"
• "Elbows to back pockets, not to the sides"
• "Body is a plank—rigid from head to heels"
• "Push the floor away"

Common execution errors:

Error	Fix
Hips sagging	Engage core; regress to incline push-up; plank holds
Elbows flaring (>90°)	Cue "tuck elbows 45°"; think "elbows to back pockets"
Incomplete ROM	Regress difficulty (incline); build strength; touch chest to floor
Shoulders shrugging	"Pack shoulders down and back"; scapular awareness drills

Progression path: Wall push-up → Incline push-up → Knee push-up → Standard push-up → Decline push-up

Pull Pattern

Example Exercise: Dumbbell Row

Setup:

• One hand and knee on bench (supporting side)
• Opposite foot on floor, slight knee bend
• Dumbbell in working hand, arm extended

Execution:

1. Initiate: Retract shoulder blade (squeeze it back/down)
2. Pull: Elbow pulls straight back (toward hip)
3. Depth: Elbow past torso, shoulder blade fully retracted
4. Maintain: Torso stable (don't rotate excessively)
5. Descend: Controlled lowering, full arm extension

Specific cues that work:

• "Start the movement with your shoulder blade, not your arm"
• "Elbow to hip pocket"
• "Pull your elbow back, not just lift the weight"
• "Squeeze shoulder blade at the top"

Common execution errors:

Error	Fix
Pulling with arm only	Cue "shoulder blade first"; think "elbow back"; reduce weight
Torso rotating excessively	Engage core; reduce weight; focus on stable torso
Incomplete ROM	Full extension at bottom; elbow past torso at top
Shrugging shoulder	"Down and back, not up"; depress shoulder

Progression path: Inverted row → Band row → Dumbbell row → Barbell row → Weighted inverted row

Carry Pattern

Example Exercise: Farmer's Walk

Setup:

• Heavy dumbbell or kettlebell in each hand
• Stand tall, shoulders packed
• Arms at sides

Execution:

1. Pickup: Hinge to pick up weights (don't round back)
2. Position: Stand tall, shoulders down and back
3. Walk: Controlled steps, maintain upright posture
4. Maintain: Don't lean, don't let shoulders sag
5. Duration: 30-60 seconds or 40-80 feet

Specific cues that work:

• "Stand as tall as possible"
• "Shoulders down away from ears"
• "Don't lean or sway"
• "Proud chest"

Common execution errors:

Error	Fix
Leaning to one side	Reduce weight; focus on symmetry; core engagement
Shoulders sagging/shrugging	"Pack shoulders"; lighter weight; build gradually
Short, choppy steps	Normal walking pace; smoother steps
Holding breath	Breathe steadily (brace core but don't hold breath entire time)

Progression path: Light farmer's walk → Heavy farmer's walk → Suitcase carry (unilateral) → Overhead carry

Rotation/Anti-rotation

Example Exercise: Pallof Press (Anti-rotation)

Setup:

• Cable or band at chest height
• Stand perpendicular to anchor, feet shoulder-width
• Hold handle at chest with both hands

Execution:

1. Start: Handle at chest, core braced
2. Press: Press handle straight out in front of you
3. Resist: Cable/band tries to rotate you—RESIST
4. Maintain: Hips and shoulders square, no rotation
5. Return: Controlled return to chest

Specific cues that work:

• "Don't let the cable twist you"
• "Hips and shoulders stay square to the front"
• "Core like you're about to be punched"
• "Slow and controlled"

Common execution errors:

Error	Fix
Torso rotating toward anchor	Reduce resistance; engage core more; narrow stance for stability
Using arms only	Full body tension; "entire core resists rotation"
Too fast/using momentum	Slow tempo (2-3 sec out, hold, 2-3 sec in)
Weight too heavy	This is core control, not max strength—reduce resistance

Progression path: Pallof press (kneeling) → Pallof press (standing) → Pallof press (split stance) → Pallof press (walk)

Pattern Audit: Self-Assessment

Do this every 8-12 weeks to identify pattern gaps.

Instructions:

1. Perform each pattern with bodyweight or light load
2. Video yourself from the side (and front for squat/lunge)
3. Rate each pattern: ✅ Solid | ⚠️ Needs work | ❌ Can't do it

Assessment Matrix:

Pattern	Can I do it pain-free?	Is my form good?	Can I progress it?	Rating
Squat	Yes / No	Video check	Adding load over time?	_____
Hinge	Yes / No	Video check	Adding load over time?	_____
Horizontal Push	Yes / No	Video check	Adding load/reps?	_____
Vertical Push	Yes / No	Video check	Adding load/reps?	_____
Horizontal Pull	Yes / No	Video check	Adding load/reps?	_____
Vertical Pull	Yes / No	Video check	Adding load/reps?	_____
Lunge/Single-leg	Yes / No	Video check	Adding load/reps?	_____
Carry	Yes / No	Video check	Adding load/distance?	_____
Anti-rotation	Yes / No	Video check	Adding resistance?	_____

What to do with results:

✅ Solid (all three: pain-free, good form, progressing):

• Continue current programming
• Periodically check form doesn't degrade

⚠️ Needs work (one or two issues):

• Pain: Find variation that doesn't hurt; see professional if persists
• Form issues: Film yourself; compare to examples; practice with light load; consider 1-2 coaching sessions
• Not progressing: Review program; ensure progressive overload; check recovery

❌ Can't do it (multiple issues or complete inability):

• Start with simplest regression (wall push-up, box squat, wall touch drill, etc.)
• Focus on learning pattern before loading
• May need mobility work or professional assessment
• Don't skip the pattern—find a variation you CAN do

Sample "Pattern Complete" Training Week

What a week looks like when you're covering all fundamental patterns:

Monday: Lower Body Focus

• Squat pattern: Goblet squat 3×10
• Hinge pattern: Romanian deadlift 3×10
• Single-leg: Bulgarian split squat 2×10/leg
• Carry: Farmer's walk 3×40 seconds

Wednesday: Upper Body Focus

• Horizontal push: Dumbbell bench press 3×8
• Horizontal pull: Barbell row 3×8
• Vertical push: Overhead press 3×8
• Anti-rotation: Pallof press 3×12/side

Friday: Full Body

• Hinge: Deadlift 3×5 (heavier)
• Squat: Front squat 3×8
• Vertical pull: Pull-ups or lat pulldown 3×8-12
• Horizontal push: Push-ups 3×12
• Carry: Suitcase carry 3×30 sec/side

Pattern coverage: ✅ All 7 patterns trained 2-3x in the week

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🚀 Getting Started (click to expand)

Learning the Fundamental Patterns

The goal: master the basic patterns with bodyweight, then add load progressively.

Week 1-2: Assess

Check your current pattern capacity:

For each pattern, try the bodyweight version and note:

• Can you complete the movement?
• Does it feel natural or awkward?
• Any pain or compensation?
• Where do you feel limited?

Pattern	Test Movement	What to Observe
Squat	Bodyweight squat to depth	Heels stay down? Knees track toes? Upright torso?
Hinge	Single-leg RDL (no weight)	Feel hamstrings? Spine neutral? Balance okay?
Push	Push-up (or wall push-up)	Shoulders stable? Full ROM? Core engaged?
Pull	Inverted row or band pull	Pull with back, not just arms? Shoulder blades squeeze?
Lunge	Reverse lunge	Balance? Knee tracking? Torso upright?

Note your weakest patterns—these need the most work.

Week 3-6: Learn

Master one pattern at a time:

Priority order for most people:

1. Squat — Foundation of lower body
2. Hinge — Often the most unfamiliar; critical for safety
3. Push — Upper body pressing
4. Pull — Upper body pulling
5. Lunge — Unilateral lower body

For each pattern:

• Watch instructional videos (search "[pattern] tutorial")
• Practice with bodyweight only
• Video yourself from the side
• Compare to proper form examples
• Practice 3-5 minutes daily until it feels natural
• Don't add weight until pattern is solid

Hip hinge learning progression:

1. Wall touch drill (stand arm's length from wall, hinge back to touch with glutes)
2. Dowel drill (hold stick along spine, maintain 3 contact points while hinging)
3. Romanian deadlift (light weight, learn loaded hinge)
4. Deadlift (full pattern from floor)

Month 2+: Build

Add load and variety:

Sample beginner pattern-based program (3×/week full body):

Exercise	Pattern	Sets × Reps
Goblet Squat	Squat	3×10
Romanian Deadlift	Hinge	3×10
Push-ups	Push	3×8-12
Dumbbell Row	Pull	3×10 each side
Reverse Lunge	Lunge	2×10 each side
Farmer's Walk	Carry	2×30 seconds

Progress by:

• Adding reps (8 → 10 → 12)
• Adding weight
• Moving to harder variations
• Increasing frequency

Learning the Hip Hinge (Special Focus)

The hinge is the most commonly misunderstood pattern. Here's how to learn it:

Step 1: Wall Touch Drill

• Stand arm's length from wall, facing away
• Slight knee bend (~15°), keep knees in place
• Push hips BACK until glutes touch wall
• Feel stretch in hamstrings, not in lower back
• Stand by driving hips forward

Step 2: Dowel/PVC Drill

• Hold dowel along spine (contact: head, upper back, tailbone)
• Hinge while maintaining all 3 contact points
• If any point loses contact, you're rounding

Step 3: Loaded Practice

• Start with Romanian deadlift (RDL)—lighter, no floor pickup
• Focus on "pushing hips back"
• Feel hamstring stretch, not back strain
• Drive hips forward to stand

Key cues: "Hips back, not down." "Close a car door with your butt." "Feel hamstrings, not low back."

🔧 Troubleshooting (click to expand)

Problem 1: "I can't do this pattern properly—am I built wrong?"

Possible causes:

1. Lack of practice (patterns take time to learn)
2. Mobility limitation (ankle, hip, shoulder)
3. Using wrong variation for your anatomy
4. Never been properly taught

Solutions:

• Practice more — Most patterns take weeks of practice to feel natural
• Address mobility — Tight ankles? Elevate heels for squats. Tight hips? Work on hip mobility
• Try different variations — Long femurs make back squats hard; try front or goblet squat instead
• Get coaching — Even one session with a good trainer teaches proper cues
• Very few people are "built wrong" — Almost everyone can learn all patterns with the right variation

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Problem 2: "I keep squatting when I try to hinge"

Possible causes:

1. Never learned the hinge pattern
2. Squat is more familiar, so body defaults to it
3. Cueing confusion ("sit back" vs "hips back")

Solutions:

• Wall touch drill — Practice hinging to touch wall behind you with glutes
• Dowel drill — Hold stick along spine; hinge without losing contact
• Knee lockout — Practice with nearly straight legs at first (RDL style)
• Hip focus — Think "hips go backward," not "body goes down"
• Watch yourself — Video from side; knees should barely move during hinge
• RDL before deadlift — Master the hinge pattern with RDL before pulling from floor

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Problem 3: "Form is good with no weight, but falls apart when I add load"

Possible causes:

1. Weight too heavy for current skill level
2. Pattern not fully ingrained yet
3. Core/stability weakness
4. Fatigue affecting form

Solutions:

• Drop the weight — Ego aside; find the weight where form stays perfect
• More reps at lighter weight — Build pattern with volume before intensity
• Core work — Weak core often causes breakdown; add planks, carries, anti-rotation
• Tempo work — Slow down the movement (3 sec down, pause, 3 sec up)
• Patience — Form under load takes longer to develop than bodyweight form

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Problem 4: "One side is noticeably weaker—is this a pattern issue?"

Possible causes:

1. Normal asymmetry (everyone has a dominant side)
2. Previous injury on weaker side
3. Bilateral exercises hiding imbalance
4. Motor control difference

Solutions:

• Unilateral work — Single-leg, single-arm exercises address imbalances
• Start sets with weak side — Match strong side to weak side reps
• Don't add extra volume for strong side — Let weak side catch up
• Video both sides — Compare form; weakness may be form issue
• Be patient — Imbalances take 4-8 weeks of focused work to correct
• If significant (>20% strength difference) — May warrant professional evaluation

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Problem 5: "I hate one of the seven patterns—can I skip it?"

Possible causes:

1. Pattern is unfamiliar or uncomfortable
2. Previous injury created negative association
3. Mobility limitation makes it difficult
4. Just personal preference

Solutions:

• Understand why you hate it — Is it pain (needs modification) or discomfort (needs practice)?
• Find a variation you tolerate — Hate back squats? Try goblet or front squat. Hate deadlifts? Try trap bar or RDL
• No pattern is truly skippable — Each serves a unique function; find SOME way to train it
• Address the limitation — Often hatred comes from difficulty; improve mobility/strength and it gets better
• Minimum viable inclusion — Even one exercise per week for hated pattern is better than zero

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Problem 6: "Compound patterns feel unnatural compared to isolation"

Possible causes:

1. Isolation is more familiar
2. Compound movements require more coordination
3. Less "feel" in specific muscles
4. Never learned to move as an integrated system

Solutions:

• Accept the learning curve — Patterns take weeks to feel natural
• Start simple — Goblet squat before barbell back squat; push-up before bench press
• Focus on movement, not muscles — Stop asking "do I feel my chest?"; ask "am I completing the movement well?"
• Practice consistently — 3-4 weeks of regular practice makes patterns feel normal
• Keep some isolation — Patterns as foundation + isolation for weak points is a valid approach
• Trust the process — Patterns become natural; early awkwardness is temporary

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When to Seek Professional Help

• Pain that persists during or after movement
• Inability to perform a pattern despite practice and modifications
• Significant asymmetry that doesn't improve
• Previous injury that affects movement
• Confusion about proper form despite video self-assessment

❓ Common Questions (click to expand)

Why focus on patterns instead of muscle groups?

Patterns teach the body to move as an integrated system, not isolated parts. This is more functional, efficient, and reduces injury risk. Muscle-group isolation has its place (aesthetics, rehab, addressing weak points), but patterns should be the foundation.

Do I need to do every pattern every workout?

Not necessarily. Full-body workouts can include all patterns; split routines distribute them across the week. The key is that each pattern gets trained 2-3x/week over the course of your training split.

What if I can't perform a pattern without pain or compensation?

Regress to a simpler variation or address the underlying limitation (mobility, stability, motor control). For example, if squats hurt your knees, try box squats, goblet squats, or work on ankle/hip mobility. There's always a modification.

How do I know if I'm performing a pattern correctly?

Video yourself from the side and front. Compare to instructional videos or work with a coach. Key indicators: no pain, full range of motion, stable joints, feeling the intended muscles working.

Should I master bodyweight patterns before adding load?

Ideally, yes. If you can't perform a bodyweight squat or push-up with good form, adding load will reinforce poor mechanics. Build the pattern first, then progressively load it.

⚖️ Where Research Disagrees (click to expand)

Squat Depth

Whether "ass to grass" (full depth) squats are superior or whether parallel is sufficient is debated. Full depth increases ROM and muscle activation but requires good mobility. Parallel depth is safer for those with mobility or injury limitations. The answer: squat as deep as you can with good form.

Deadlift Variations

Whether conventional, sumo, or trap bar deadlifts are "best" is debated. All are effective; individual anatomy (limb length, hip structure) makes different variations more suitable. Choose what feels strongest and safest.

Push-up vs. Bench Press

Whether push-ups or bench press are superior for horizontal pushing is debated. Push-ups require more core stability; bench allows heavier loading. Both are valuable; use what fits your goals and equipment.

Unilateral vs. Bilateral Training

Whether single-leg or double-leg movements are superior is debated. Bilateral allows heavier loads (strength/hypertrophy); unilateral addresses imbalances and improves stability. A balanced program includes both.

✅ Quick Reference (click to expand)

The 7 Fundamental Patterns

1. Push (Horizontal) — Bench, push-up
2. Push (Vertical) — Overhead press
3. Pull (Horizontal) — Row variations
4. Pull (Vertical) — Pull-up, pulldown
5. Squat — Knee-dominant lower body
6. Hinge — Hip-dominant lower body
7. Lunge/Single-leg + Carry + Rotation/Anti-rotation

Pattern Training Checklist

✅ Each pattern trained 2-3x/week ✅ Balance push/pull volume ✅ Balance squat/hinge volume ✅ Include unilateral work 1-2x/week ✅ Incorporate carries for full-body integration ✅ Add anti-rotation for core stability

Squat vs. Hinge Quick Reference

Squat	Hinge
Knees bend significantly	Knees slightly bent, fixed
Hips drop down	Hips push back
Upright torso	Forward torso lean
Quad-dominant	Posterior chain-dominant

Common Pattern Cues

• Squat: "Knees out, chest up, drive through heels"
• Hinge: "Hips back, neutral spine, drive hips forward"
• Push: "Shoulders down and back, full ROM, control the negative"
• Pull: "Squeeze shoulder blades, pull with back not arms, full ROM"

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💡 Key Takeaways

Essential Insights

• Train movements, not just muscles — Patterns reflect how the body functions as a system
• Seven fundamental patterns cover all essential movement — Push, pull, squat, hinge, lunge, carry, rotation
• Each pattern should be trained 2-3x/week — Adequate frequency for adaptation
• Distinguish squat from hinge — Different joint emphasis, different muscles, both essential
• Master bodyweight before loading — Build quality movement, then add resistance
• Balance push/pull and squat/hinge volume — Prevents imbalances and injury
• Unilateral work addresses asymmetries — Single-leg and single-arm variations improve balance and function
• Carries and anti-rotation build total-body integration — Often neglected but highly functional

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📚 Sources (click to expand)

Movement Patterns and Functional Training:

• Functional movement screen (FMS) — Cook et al., North Am J Sports Phys Ther (2006) — — Movement quality assessment
• Fundamental movement patterns — Gray Cook, Movement (2010) — — Squat, lunge, hinge, push, pull framework
• Strength training fundamentals — NSCA, Essentials of Strength Training — — Movement-based programming

Biomechanics and Form:

• Squat biomechanics — Schoenfeld, Strength Cond J (2010) — — Depth, stance, technique
• Deadlift technique — Hales, Strength Cond J (2010) — — Hinge mechanics, form cues
• Push-up vs. bench press — Calatayud et al., J Strength Cond Res (2015) — — Muscle activation comparison

Unilateral Training:

• Single-leg training benefits — McCurdy et al., J Strength Cond Res (2005) — — Balance, strength, function
• Addressing asymmetries — Bishop et al., J Strength Cond Res (2018) — — Unilateral work reduces imbalances

Supporting:

• Dan John (Strength Coach) — — Pattern-based training advocate
• Michael Boyle, Functional Training — — Movement patterns in athletic training

See the Central Sources Library for full source details.

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🔗 Connections to Other Topics

• Exercise Selection — Choosing exercises based on pattern coverage
• Strength Training — Applying progressive overload to movement patterns
• Flexibility & Mobility — ROM requirements for quality movement patterns
• Posture — How posture affects pattern execution
• Program Design — Structuring training around patterns

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For Mo

Key Context: Movement pattern questions are foundational for effective training. Mo's role is ensuring users understand patterns as the framework for exercise selection, teaching the critical squat vs. hinge distinction, and helping users find variations that work for their bodies.

Assessment Questions to Ask:

1. "Are you currently training all the fundamental patterns—push, pull, squat, hinge, lunge?" (Why: Identifies gaps)
2. "Can you describe or show how you do a deadlift/squat?" (Why: Reveals squat vs. hinge confusion)
3. "Do any patterns cause pain or feel impossible?" (Why: May need modification or professional evaluation)
4. "What equipment do you have access to?" (Why: Affects variation recommendations)
5. "Have you been taught these patterns before, or are you self-taught?" (Why: Determines education needed)
6. "Do you notice any differences between left and right sides?" (Why: Identifies asymmetries)

Recommendations by User Type:

User Type	Priority Focus	Specific Guidance
Complete beginner	Pattern education	Bodyweight first; focus on squat, hinge, push, pull; one pattern at a time
Isolation-only trainer	Pattern introduction	Teach compound movements; patterns as foundation, isolation as accessory
Confused about squat vs. hinge	Specific hinge education	Wall drill, dowel drill, RDL before deadlift
Advanced lifter	Pattern balance check	Ensure all 7 patterns covered; identify neglected areas
Pain with certain patterns	Find alternatives	Every pattern has variations; pain means wrong variation, not skip pattern
Coming from bodybuilding	Reframe thinking	Muscles work in patterns; add compounds; keep some isolation

Common Mistakes to Catch:

1. "I do leg day—squats and deadlifts are the same thing" — No, squat is knee-dominant, hinge is hip-dominant; both essential
2. "I just need upper body" — Lower body patterns are foundational for full-body strength and function
3. "Isolation is enough" — Isolation builds muscle but not movement; patterns provide functional integration
4. "This pattern hurts so I skip it" — Find a variation that doesn't hurt; don't skip the entire pattern
5. "Patterns feel weird" — Normal at first; practice makes them natural
6. "I can't hinge—my back always rounds" — Usually technique, not structure; needs proper teaching
7. "I'm too old/unfit for these movements" — Everyone can learn patterns; start with appropriate variations

Example Coaching Scenarios:

Scenario 1: User says "I only do compound exercises—am I covering everything?"

Response: "Compound exercises are excellent, but 'compound' doesn't automatically mean 'all patterns.' Let's check your coverage:

Upper body:

• Push (horizontal): Bench press, push-ups?
• Push (vertical): Overhead press?
• Pull (horizontal): Rows?
• Pull (vertical): Pull-ups, pulldowns?

Lower body:

• Squat pattern: Squats, leg press, lunges?
• Hinge pattern: Deadlifts, RDLs, hip thrusts?

Supporting:

• Carry: Farmer's walks?
• Anti-rotation: Pallof press, suitcase carry?

If you're missing any category, that's a gap. Most people neglect: vertical pulling, hip hinge (confuse it with squat), and carries. Which of these are you doing?"

Scenario 2: User says "I'm not sure if I'm deadlifting correctly—my lower back always hurts"

Response: "Lower back pain during deadlifts usually means one of two things: you're squatting the deadlift (too much knee bend, not enough hip hinge), or your back is rounding under load.

Let's diagnose:

1. Video yourself from the side — What do your hips do?

   • If they drop LOW and knees go forward: You're squatting it
   • If hips stay higher and push BACK: You're hinging (correct)

2. Where do you feel the work?

   • Feel it in lower back: Problem—likely rounding or overextending
   • Feel it in hamstrings and glutes: Good—posterior chain working

To fix:

1. Practice the hip hinge without weight (wall touch drill)
2. Master the RDL before pulling from the floor
3. Use lighter weight until form is solid
4. Consider trap bar deadlift—easier to hinge correctly

Send me a video if you can; I can give specific feedback."

Scenario 3: User asks "What's the best squat variation?"

Response: "The best squat variation is the one that:

1. You can do with full range of motion (hip crease below knee)
2. Causes no pain
3. You can progressively load
4. You'll actually do consistently

For most people, here's the hierarchy:

If mobility is limited:

• Goblet squat (forces upright torso)
• Heels elevated squat (reduces ankle mobility demand)

If you have access to a barbell:

• Front squat (stays upright, quad emphasis)
• Back squat (most load potential)

If you have knee/back issues:

• Box squat (controlled depth)
• Leg press (if squatting is painful)

If training at home:

• Goblet squat
• Bulgarian split squat

There's no universally 'best'—only what's best for you. What equipment do you have, and have any squat variations caused problems before?"

Scenario 4: User says "I've been lifting for years but never learned patterns—do I need to start over?"

Response: "Not start over, but you might benefit from a pattern audit. Many experienced lifters have gaps they've never noticed.

Quick assessment:

1. Are you training all 7 patterns? Push, pull, squat, hinge, lunge, carry, rotation
2. Is your squat vs. hinge solid? Many lifters deadlift with a squat pattern without realizing it
3. Any patterns you avoid? Often indicates unaddressed weakness or mobility issue

You don't need to 'start over':

• Keep what's working
• Fill the gaps you identify
• Maybe spend a few weeks practicing bodyweight patterns you've neglected
• Consider one session with a coach for a movement screen

Experience is valuable—you just may be adding a few missing pieces, not rebuilding from scratch."

Red Flags to Watch For:

• Pain during any pattern → Find variation or refer to professional
• Significant left-right asymmetry → May need focused unilateral work or evaluation
• Complete inability to perform a pattern → Mobility or motor control issue; needs targeted work
• Confusion between squat and hinge → Common; needs direct education
• All isolation, no patterns → Redirect toward pattern-based training

Key Principles to Reinforce:

1. Train movements, not just muscles — Patterns reflect how the body actually functions
2. Seven patterns cover everything — Push, pull, squat, hinge, lunge, carry, rotation
3. Squat ≠ hinge — Different joint emphasis, different muscles; both essential
4. Every pattern has variations — Pain means wrong variation, not skip pattern
5. Bodyweight before load — Master pattern, then add weight
6. Patterns feel natural with practice — Awkwardness is temporary