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Julia Duarte

2022/08/10

Conditioning

About the Fundamental Human Movements.

In strength and conditioning training, athletes perform certain movements to train major muscle groups and improve performance. Incorrect movements can be very detrimental to an athlete’s body, so strength and conditioning teaches athletes how to move properly in order to avoid future injury. By training a variety of skills, this form of coaching helps increase muscle strength, strengthen neuromuscular efficiency, and improves mobility and flexion. What are the basic fundamental movements trained in strength and conditioning sessions? Read on to learn about the six basic movements performed in strength and conditioning training.

About the Fundamental Human Movements.

Pull

In the pulling motion, you pull a weight toward your body or move your body towards your hands. The pulling motion comes in various forms, such as vertical or horizontal pulls. The main muscles being worked in this motion are the mid and upper back, biceps, forearms, and rear deltoids. Some examples of the pulling motion include pull-ups and barbell rows.

Pull

Push

The pushing motion is the opposite of the pull: it works as an antagonist muscle pair. In this movement, you push a weight away from your body or away from an object. Just like in pulls, the pushing motion also has vertical and horizontal components. The muscles targeted in this motion are the chest, triceps, and front deltoids. Sample exercises include push-ups and dumbbell shoulder presses.

Push

Squat

The squat — one of the most complex movements of the human body — requires a lot of strength and mobility in the leg, hip, knee, and ankle. This exercise targets the glutes, core, quadriceps, and hamstring muscles. Variations of the squat include goblet squats, sumo squats, and front squats.

Squat

Lunge

Lunges require greater flexibility, stability, and balance all throughout the body because you perform this motion in a less stable position: one foot further away from the other. This exercise works the same muscles as the squats (glutes, quadriceps, core, and hamstrings) with the added stimulation of all three gluteal muscles because of the split stance you are in. Some example exercises are step-ups and side lunges.

Lunge

Hinge

Hinge exercises require a slight bend at your knees and a forward lean pushing your hips backward, all while keeping your back straight. These exercises build the hamstrings, glutes, and lower back muscles. Some exercises include kettlebell swings and sumo deadlifts.

Hinge

Rotation

Rotation is a movement that involves twisting your core instead of moving forward and backward or side to side. This motion is very important for athletes to train since rotation is seen in almost every sport: while throwing a ball, kicking a ball, and changing directions while running. The core (specifically the obliques) and the lower back are the key muscle groups trained in this type of exercise. Exercises that fall under this group are side plank rotations and Russian twists.

Rotation

If you are looking to improve your fundamental movements with accurate and objective data, contact

Brave Virtual Worlds

for a demo of Valor: our 4D wearable motion capture technology. In just one session, you will learn where you are most injury-prone and fix those movements immediately!

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