5 Movement Patterns Every Gym-Goer Should Master

The first thing I would like to mention is if any of these movements cause pain, don’t push through it. Instead, work within a comfortable range of motion and focus on improving gradually. In addition, if it does cause pain I would encourage you to speak to a physical therapist that can help assist you with your pain. Here are the 5 movements I encourage everyone to master with good form.

1. Hip Hinge

After coaching a lot of people, I can confidently say that the hip hinge is one of the hardest movement patterns to master—but also one of the most important. It strengthens the posterior chain (hamstrings, glutes, lower back) and is the foundation for exercises like deadlifts, kettlebell swings, and Romanian deadlifts.

Getting the hip hinge right is crucial, especially if you're going to load the movement over time. If you struggle with it, take your time learning proper form before adding weight!

2. Squat

The squat is essential for everyday life—think about how often you sit down and stand up. It’s also a great way to build lower body strength while improving hip and ankle mobility (when done correctly).

If squatting feels challenging, I like to start by practicing box squats—lowering down to a chair and standing back up. This helps reinforce good movement patterns without sacrificing form.

3. Pushing Movements

Pushing movements build upper body strength and stability, and they translate directly to real life. Here are some examples:

• Putting a grocery item on a high shelf

• Pushing a heavy shopping cart (ever been to costco?!?!)

• Getting off the ground

When you have the right mix of strength, mobility, and stability, these movements become second nature, reducing your risk of injury and making daily life easier.

4. Pulling Movements

Just like pushing, pulling movements are essential for upper body strength—but they specifically target the posterior chain (lats, rhomboids, delts, and yes, I won’t forget about the biceps 😉).

Pulling exercises help with posture, balance out all the pushing we do, and build the strength needed for things like:

• Opening a heavy door

• Pulling something toward you (a suitcase, a chair, etc.)

• Pulling a big branch from overgrown trees (dad i’m talking to you!)

If you train these muscle groups in the gym in a safe manner you are less likely to get injured doing everyday life movements!

5. Carry Movements

Last but definitely not least—loaded carries. These are crucial for improving core stability, grip strength, and full-body endurance. Some variations include:

• Farmer’s Carry – Holding two kettlebells or dumbbells and walking

• Suitcase Carry – Holding a single weight on one side to challenge core stability

• Overhead Carry – Holding weight overhead while walking

• Bear Hug Carry – Holding a sandbag or heavy object close to the chest ( like carrying a huge bag of food in front of you)

Mastering these five movement patterns will improve your strength, mobility, and overall function, both in and out of the gym. If any of them feel uncomfortable, take it slow, focus on form, and progress at your own pace.

Which of these movements do you struggle with the most? Let me know—I’d love to help!