HWN #003: The 4 Movements Patterns for Supercharged Results in the Gym

 You need to simplify your strength training.

We all want a stronger body. We all want a leaner body. We all want a healthy body. We all want results.

Far too many of us don’t get those results.

Too many people fall victim to overly complicated strength training programs, fancy social media exercises, and various others that lead to lackluster results.

There is no reason to spin your wheels without results – when there is an easier way.

So today, I want to show you the 4 major movement patterns you should be training that will supercharge your results.

Let’s get to it.

4 Big Movement Patterns

There are 4 movement patterns we want to focus on; 

• Upper Body Push
• Upper Body Pull
• Hip Dominant
• Knee Dominant

Pattern 1: Upper Body Push

Upper body pushing exercises are important exercises for developing power and strength in the upper body, specifically the chest and shoulders.

Common upper body pushing exercises are: Bench Press, Dumbbell Incline Press, Overhead Press, Landmine Press, etc

Pattern 2: Upper Body Pull

Upper body pulling exercises are important exercises for developing power and strength in the upper body, specifically the back.

Common upper body pulling exercises are: Chin Up, Ring Row, 1-Arm Dumbbell Row, Chest Supported Row, Seated Row, etc

Pattern 3: Hip Dominant

Hip dominant exercises are important in developing power and strength of the lower body posterior chain, specifically the muscles of the hamstrings and glutes.

Common hip dominant exercises are: Barbell Hip Lift, SLDL, Deadlift, RDL, Leg Curl, etc

Pattern 4: Knee Dominant

Knee dominant exercises are important in developing power and strength of the lower body anterior chain, specifically the quads.

Common knee dominant exercises are: Squat, Split Squat, Step Up, 1-Leg Squat, Leg Press, etc

Putting It Together

Here is an example strength training session where we pick a exercise from each movement pattern.

Day 1

• Upper Body Push: Dumbbell Bench Press
• Upper Body Pull: 1-Arm Dumbbell Row
• Hip Dominant: 2-Dumbbell RDL
• Knee Dominant: Rear Foot Elevated Split Squat

Here is a second strength training day with completely different exercises.

Day 2

• Upper Body Push: Push Up
• Upper Body Pull: Chin Up
• Hip Dominant: Barbell Hip Lift
• Knee Dominant: Goblet Squat

As you can see, it’s plug and go.

Are you someone who would want to go to the gym three times a week? Here is a day 3…

Day 3

• Upper Body Push: Dumbbell Incline Press
• Upper Body Pull: TRX/Ring Row
• Hip Dominant: 1-Dumbbell SLDL
• Knee Dominant: Step Up

Don’t overthink it.

In Summary

Getting results from your strength training is about working smarter.

It’s about strategically getting the most out of your precious time in the gym through effective strength training. 

• Upper Body Push
• Upper Body Pull
• Hip Dominant
• Knee Dominant

Focus on these movement patterns while getting in the gym 2-4 times a week, and you’ll see the stronger, leaner, more vibrant body.

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