THE 7 BASIC HUMAN MOVEMENTS
A complete sports conditioning program will include exercises which develop and challenge the body in multiple planes of movement. This program will most closely simulate the functions of the body while it is engaged in physical competition.
The natural and functional movements that cover multiplanar movement can be categorized in 7 basic patterns are:
- Squat
- Lunge
- Push
- Pull
- Bend
- Twist
- Gait (walking)
At the basic level, these movements can be developed singularly. For instance, mastering the basic air squat should be everyone's priority.
At the performance level, not only should load be added, but movements should be combined to best simulate the complex coordination necessary in real-world competition. This is where Olympic-style weightlifting excels. If you breakdown the Olympic Clean and Jerk (split), for example:
Clean and Jerk (split) = Bend, Pull, Squat, Push, Lunge
The Clean and Jerk not only defines multiplanar movement, but does so with speed and explosiveness, thus resulting in real power.
Programs at the professional, Olympic, collegiate, and even high school levels have dropped bodybuilding regimens for Olympic-style weightlifting and powerlifting to best prepare their athletes for competition.
Thanks to BritMMA for contributing to this post.
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