Essential Movements...

J72FIT
J72FIT Posts: 6,008 Member
edited December 1 in Fitness and Exercise
If you had to pare down your training down into essential only movements, what would they be and why?

Example, pull-ups, dead lifts, overhead press etc...

Looking forward to the answers and insights...

Replies

  • MalcolmX1983
    MalcolmX1983 Posts: 214 Member
    Squats, deads, bench, ohp, bent over row.
    Squats, lunges, pull ups, press ups, dips, burpees.
    Planks and leg raises.
  • Unknown
    Unknown
    This content has been removed.
  • robininfl
    robininfl Posts: 1,137 Member
    I believe it's healthier to move your body in as many directions and ways as possible so wouldn't do this!

    But

    Deadlifts
    Running
    Pushups/planks
    Pullups/leg raises/tucks
    Squats

    would be central, core movements.
  • rybo
    rybo Posts: 5,424 Member
    I like to think that what I currently do is all essential. I wouldn't waste my time otherwise. Vertical & horizontal push & pull, hinge, squat, lunge, & rotational movement. Carries, walking, & running as well.
  • giantrobot_powerlifting
    giantrobot_powerlifting Posts: 2,598 Member
    J72FIT wrote: »
    If you had to pare down your training down into essential only movements, what would they be and why?
    If its movements then its the hinge, followed by the any sort of lateral movement.
  • DreesPerformanceTraining
    DreesPerformanceTraining Posts: 187 Member
    Hip Hinge
    Squat
    Push
    Pull
  • robininfl
    robininfl Posts: 1,137 Member
    Oh, also just as an FYI, the well known "seven movements of dance", in ballet, are described as:

    Bend
    Stretch
    Glide
    Rise
    Jump
    Turn
    Dart

    They say that all of ballet can be broken down and described with those seven essential movement types.

    If that's what you mean by essential movements, I would say user DreesPerformanceTraining is spot on. The ways people move lifting weight are those, everything is sort of Bend, Push, or Pull.

  • AlphaCajun
    AlphaCajun Posts: 290 Member
    Squat, Bench, Standing OHP, Deadlift, Barbell Row would be the essentials for me.
  • rileyes
    rileyes Posts: 1,406 Member
    edited May 2016
    1. Compound lifts supersetted with Plyometrics
    2. Rotations and lateral movements
    3. 2-mile run

    Because strength/mobility.
  • thefuzz1290
    thefuzz1290 Posts: 777 Member
    "If I were to put these in order as to how I can impact you overnight, the order would be like this: 1) Loaded carries—I can change your life in three weeks…2) Squat; 3) Hinge; 4) Pull; 5) Push." - Dan John

    One of the best strength guys out there.
  • J72FIT
    J72FIT Posts: 6,008 Member
    Here is a list I have working...

    Pullups
    Lats, biceps, posterior deltoids, forearms and core..

    Over Head Press
    Anterior deltoids, medial deltoids and pectorals major (clavicular portion) and triceps.

    Dead Lift
    Lower back, glutes, legs, arms, neck, traps and shoulders.

    Squat
    Glutes, quads, hamstings and core.

    Row
    Lats and rhomboids.

    Chest Press
    Pecs, deltoids, triceps, serrates and core.

    Dips
    Pecs, anterior deltoids, rhomboid, triceps, traps and lats.

    As well as hinging, extending and planking...

    Look ok?
  • LazSommer
    LazSommer Posts: 1,851 Member
    Breathe in, breathe out.
  • oph296
    oph296 Posts: 12 Member
    Not minimalistic approach though. The challenge is to cover everything in 30 min workout.
  • mkakids
    mkakids Posts: 1,913 Member
    When I only have 30minutes to lift, I do the following.

    3x8

    Overhead dumbell press
    Dumbell bench press
    Pendalay row
    Barbell goodmornings
    Barbell back squat
  • J72FIT
    J72FIT Posts: 6,008 Member
    This is not about doing a 30 minute workout.
  • oph296
    oph296 Posts: 12 Member
    J72FIT wrote: »
    This is not about doing a 30 minute workout.

    Sorry, just thinking about it loudly.
  • jemhh
    jemhh Posts: 14,261 Member
    I just focus on push (horizontal/vertical), pull (horizontal/vertical), squat variation, hip hinge (dl, rdl, back extension, etc.), glute-specific (hip thrust/glute bridge), and a glute accessory if I'm building a workout. That's pretty much Bret Contreras's template for full body workouts and I like it. Whether I'm doing a full body workout or an upper/lower split, those are my essentials. If I can fit in other stuff, great. If not, no big deal.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    thefuzz1290 wrote: »
    "If I were to put these in order as to how I can impact you overnight, the order would be like this: 1) Loaded carries—I can change your life in three weeks…2) Squat; 3) Hinge; 4) Pull; 5) Push." - Dan John

    One of the best strength guys out there.

    Yep. Think alwyn Cosgrove (new rules of lifting) adds lunge and rotation to the list.
  • J72FIT
    J72FIT Posts: 6,008 Member
    oph296 wrote: »
    J72FIT wrote: »
    This is not about doing a 30 minute workout.

    Sorry, just thinking about it loudly.

    No apology necessary! I love all the input. =)
  • ASKyle
    ASKyle Posts: 1,475 Member
    Whatevers in stronglifts 5x5. lol
This discussion has been closed.

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