What Is A Primal Movement Pattern?
A primal movement pattern is a simple yet effective way to move your body. There are three types of these:
1) Squat – This type of movement pattern involves standing with feet shoulder width apart and knees slightly bent.
You then lift one leg up off the floor, bend at the knee and place it behind your head while keeping your back straight. Keep your chest high and keep squeezing your glutes as hard as possible!
2) Lunges – Similar to squatting except you step forward with each foot.
Keep your legs together and squeeze your glutes as hard as possible!
3) Step Ups – Stand facing away from a wall, place both hands on the wall and jump up into the air.
Then slowly lower yourself down until you touch the ground again. Repeat 10 times or however many times you feel comfortable doing so!
The Benefits Of A Primitive Movement Pattern?
Primal movement patterns are great for beginners because they require little effort and focus. They provide immediate results and allow you to get started quickly. However, they don’t last long due to their simplicity. If you want to build muscle mass, strength and endurance, you need more complex movements. So if you’re just starting out, start with squats first!
But what about those advanced lifters?
Well there’s no harm in trying them out too! Even if you’ve been at this for years, you could still benefit from these patterns. But as time goes on, you’ll need to add more advanced exercises to your routine to keep seeing results.
The following will show you a more complex way of developing muscle mass and strength. These movements are great as they increase the range of motion in which muscles become involved in the lifting process. These are also known as compound exercises as they involve more than one muscle at a time.
1) Deadlifts – Stand with feet shoulder-width apart, and grip the barbell so that it’s right behind your knees.
You back should be slightly arched and your head should be neutral. Inhale, and push with your legs as you stand up with the weight. Don’t shrug or lean back; it should look like you’re trying to pull the bar apart with your hands. Once vertical, squeeze your glutes and hold for a second.
Lower the bar until your knees are bent with your legs straight but not locked. Exhale as you return the bar to the floor.
2) Barbell Back Squats – This exercise works your entire lower body as well as your core!
Stand with your feet hip-width apart and your back against the wall. Hold the barbell against your chest, and squat down (keeping your knees behind your toes) until your legs are at a 90 degree angle. Exhale as you lift back up to the start position.
3) Standing Barbell Shoulder Presses – Hold the barbell just outside of your shoulders, and keep your back straight.
Inhale and press the barbell upward until your arms are fully extended above your head. Keep your wrists firm and your elbows aligned with your shoulders. Look straight ahead, and pause for a moment at the top of the movement. Slowly lower the bar until your arms are fully extended, and repeat.
4) Seated Cable Row – Sit down on a bench with your knees and hips bent at right angles.
Grasp the bar with an overhand grip, hands just beyond shoulder-width. Pull the bar to your chest, keeping your elbows close to your body. Exhale as you slowly return to the start position.
These are just some of the exercises you can do to start you on your way to bigger and stronger muscles! We will be adding more in the future, so make sure to check back often.
Also, do you have a favorite exercise that you like to use?
Write about it in the comments section! There are no wrong answers here.
Team Iron Madian
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