7 Fundamental Movements To Master For Beginners

7 Fundamental Movements To Master For Beginners

As a human, you usually move the same way every day. However in nature, there are 7 different fundamental movements to master for beginners and of course, if you want to become a strong, healthy, and athletic person, you need to practice all 7 fundamental movements.

1. Squats

I bet when you think of this exercise, you will immediately think of an image of a person putting a barbell on his shoulder and doing a squat down to the lowest ATG (butt to grass). 

Think of the squat as an umbrella term that includes not only the squat but many variations of the squat as well. Squats are not a specific exercise, form is more important than a specific exercise, at least for your performance and long-term goals. This is one of the most fundamental movements you should know.

The squat movement pattern is key to simulating your daily activities. Everyone’s body is different so everyone will have a different way of squatting, especially when it comes to loading squats for strength training, and muscle enlargement.

The squat will be more effective if you combine it with a barbell on your shoulders, you can refer to buying support tools to do self-squat at home. There are many promotions, discount codes, and attractive coupons for a barbell that will help you save a lot of money when buying.

2. Hinge

Hinge is one of the most important parts to help keep the lower back safe from injury, but a lot of people can’t do it.

Hip Hinge is often confused with Deadlift – an exercise related to Hip Hinge a lot. While Hip Hinge is not a Deadlift, a Deadlift is a movement form of Hip Hinge.

A lot of people are afraid to practice Deadlift because they think it is too risky and Deadlift is probably the only Hip Hinge exercise they know and since then they skip the whole Hip Hinge movement from training and results. They are more likely to experience lower back pain and injury more often.

We need to relearn how to do this form of movement. The problem is that most bodybuilders jump straight into the bar from the floor or do the kettlebell swing before they can master the Hip Hinge.

Can you count how many times you bend you’re lower back in a day? The answer is a lot right. That’s why you need to hone this technique and master it. It will help you eliminate a lot of risks for your back as well as increase your flexibility.

3. Lunge

The function of the legs is often a form of movement that is often overlooked. The sad thing is that a lot of people don’t understand the importance of lunge in training.

Why is that? Two main reasons are 1 leg exercise is much more difficult than 2 legs at the same time, second is that it is quite difficult to do. If you have any weaknesses, the Lunge will tell you.

Single-leg training doesn’t mean you’ll always do balance exercises, it could mean placing one foot in front or to the side in an asymmetrical position. The lunge pattern can therefore be thought of as any asymmetrical motion.

Remember, even with one leg training, it still doesn’t completely isolate one side from the other. There will always be an interaction between the two sides.

Single leg exercises will unlock strength and the potential for more quality movement. You learned how to walk in a process of rolling, crawling, pulling yourself up, and finally learning how to get up and walk. That primitive process is the premise for the present goal.

There are few moves stronger than 1-foot variations to identify weak points. These exercises can be programmed to increase strength and size and are also developed as a skill to maintain function through this morphological model.

4. Push

There is no shortage of upper body exercises in today’s gym. From popular exercises like the Bench Press to basic exercises like push-ups, the thrust is often overused and the completion rate is too low.

We’ve all seen it, but newbies often jump right into the Bench Press without mastering balance and stability when performing the basic form of push-ups that are push-ups.

Both movements go horizontally and target the same muscle group. But they are very different when it comes to stability and balance as well as shoulder movement.

5. Pull

The upper body pull-off figure is the easiest to understand, especially when it comes to shoulders and back.

We know that strength and stability depend more on pull than on push, many people don’t distinguish the difference between push and pull and think push and pull are the same.

Pulls are common with vertical movements such as pull-ups. From CrossFit to military testing, pull-ups have been ingrained in our physical subconscious for decades, but it’s important to remember that not all pull-ups are created equal.

6. Carry

Moving your body through space with smooth stability and control has become a lost art.

While this form of carrying movement can be done with exercises like the Farmer Walk, it is more broadly related to movements of the whole body. From walking to jogging, sprinting to sprint activities, athletes have to control their bodies in space with countless challenges.

7. Flexion-Extension

This is a movement that is all too familiar to many people. The sit-ups are typical of the flexion-extension movement of the torso. Exercises in this range of motion work the entire abs, but most are the Rectus Abdominals. 

In physical development, this group of abdominal muscles also plays an important role in many skills. For example, kicking the ball in football, the player will use both rotation and bending force to increase the power of his kick. Or in martial arts, training the straight abs hard can help the boxers withstand the blow to the stomach better.


The above are brief instructions on 7 fundamental movements to master that you need to apply to your gym schedule, especially those who are just starting to practice. You should note that you should start with the basic lessons before getting into the difficult ones. And don’t forget to use discount codes and coupons when buying gym equipment to save money.

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