Are you Functional Fit?

Did you know that here at Studio in the Heights all our workouts are based on primal movement patterns? Primal movements patterns are the seven essential movement skills that form the foundation for any movement that happens in the body. Strengthening these movements makes you more functional fit!

The primal movement patterns are:
Hinge or Bend
Squat
Lunge
Push
Pull
Twist
Gait

All of these movements are ones we use frequently in our everyday lives. For example, we squat every time we sit down. We hinge or bend every time we need to pick something up off the floor. We use the lunge motion when walking up stairs or climbing a hill. A push movement is used when we push our chair away from the table, or push ourselves up off the floor. Every time we open a door, we are using the pull movement. A twist is a rotational motion, harder to notice, but often used when walking or engaging in a sport like golf. Finally, when you propel yourself forward while walking or running, you are using the gait movement. 

Since these patterns of movement are so crucial to our daily lives, it only makes sense that we incorporate them into our workouts. Making sure we are using all these patterns helps ensure we get a total body workout.

Here are some examples of how we incorporate each of these natural body movements into our workout programs:

A great way to include the hinge pattern into your workout is by doing deadlifts. Deadlifts work the glutes, hamstrings, core, back and trapezius muscles so you won’t throw your back out when you bend over to pick up the keys you dropped. 

There are a ton of different types of squats - goblet squats, pistol squats, sumo squats - the list goes on. If full squats are too challenging, you can just sit down in a chair and stand up to work the same movement. 

Don’t believe that you use lunges in real life? Well, did you tie your shoes this morning? Surprise, you did a lunge! Like squats, you have a variety of lunges to choose from to practice this movement: forward lunges, reverse lunges, side lunges, angled lunges and even curtsy lunges. 

You won’t be surprised when you hear us say push ups are the best way to work the push motion, since you can do it with just your bodyweight and the floor or wall. But if push ups bore you (or irritate your wrists) there are many ways to work the push pattern on a cable machine or with free weights. 

You use the pull motion every time you open your refrigerator, and luckily you can work this movement pattern without just doing pull ups. Any type of rowing motion will work the pull pattern. 

The twist motion is often incorporated into other exercises. A great exercise to work on the twist motion is the cable chop. Check out one of our favorite videos of Priest demonstration the wood chop here.

Any type of walking allows you to practice the gait pattern. Jogging and sprinting are also helpful, but just walking at a crisp pace 30 minutes a day can have huge benefits for your overall health and wellness. 

Think back to your last workout with us. Do you remember some of the primal movement patterns in the workout? Pay attention in your next class and you will see how much we focus on functional fitness.

Want to see this type of movement in action? Multi-planar lunges work in all planes of motion. It helps build strength, balance, and core stability. Check it out in this video with Priest.