For many people, working out isn’t a well-defined concept. It may be about getting one’s heart rate up. It may be about getting sweaty. It may be about feeling the burn. But beyond that? Pretty murky waters.

Yet, there are some basic movement patterns that should be trained, whether you’re a competing athlete or a desk jockey. Looking for a well-rounded training program? Make sure to include these!

THE HIP HINGE

When the majority of people think of lower-body movements, they tend to think of knee-dominant exercises such as the lunge and the squat, in all of their variations. These are exercises where the knee joints and the hip joints both go through a good range of flexion and extension (picture the movement of your joints during a squat). Of course, knee-dominant exercises are absolutely fantastic… put they’re only one part of the puzzle.

For well-rounded lower body work (yes, that’s a bit of a pun, because this will help you round things out down there too), including hip-dominant exercises is a must. In these moves, the flexion and extension happens primarily in the hip joint, which in turn activates more of the posterior chain muscles.

The posterior what now, you say?

Essentially, the muscles in the back of your body, i.e. the glutes and hamstrings. It’s especially important to get them working well, as many of us spend a large proportion of our days sitting, which can inhibit their proper function, which then often manifests in chronically tight hamstrings and weak glutes. I have several clients who were dealing with chronic back pain—for no medical reason—and who found substantial relief once we were able to properly pattern the hip hinge and reinforce the posterior chain muscles.

What does that mean in terms of exercises? Here are just a few, which all include numerous variations (check this out for a detailed video tutorial of the hip hinge):

  • Glute Bridge
  • Hip Thrust
  • Good Morning
  • Deadlift
  • Kettlebell Swing (as seen below)

UPPER-BODY PULLING

If we have a tendency to neglect the back of our lower body, does it come as a surprise that the back of our upper body tends to get forgotten too?  While the so-called mirror muscles certainly do have their appeal (i.e. what you see in the mirror: abs, pecs, biceps, etc.), a truly strong and resilient body will always include a strong back: lats, rhomboids, lower traps, etc.

Not only is a strong back aesthetically pleasing, but it will go a long way to support proper posture, which in turn has a tremendous impact on how you move, both during exercise and in your non-exercise daily activities, and ultimately how your body reacts to stress. (Click here to go deeper on this subject.)

What are good upper body pulling exercises? Here are a few:

  • Seated Row
  • Bent-Over Row
  • One-Armed Dumbbell Row
  • Inverted Row
  • Lat Pull-Down
  • Face Pull
  • Pull-Up
  • Chin-Up (work with assistance, or only the negative portion of the move as demonstrated in the video, until you are able to perform it in full)

So, are your workouts well rounded-out already, or have you been doing random stuff without rhyme or reason? Are you thinking of the entire back of your body in a new light?

If you’re curious to see how I could help you achieve your goals, head here. I’d love to hear from you!

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