Movement (training) patterns

Movement patterns have become the basis for shaping strength abilities in motor training. They are the foundation for programming exercises. Thanks to them, we can focus on movements that are functional in life and sports.

What are movement patterns?

Movement patterns are a classification of exercises based on the biomechanics of movement. The features that distinguish each pattern are:

1. Dominant movement lever e.g.:

• Deadlift – hip dominant
• Squat – knee dominant

2. Path of the movement performed, e.g.:

• Pull Ups – vertical pull
• Dumbbell Row – horizontal pull
• Bench Press – horizontal push

Division of movement patterns

In various literature or articles by other trainers you may come across different divisions. However, the following scheme I have tested and use in my work with my clients:

1. Knee dominant
2. Hip Dominant
3. Push
4. Pull
5. Rotation
6. Anti-rotation
7. Anti-flexion
8. Locomotion w tym Carry

This is a simple classification of patterns, but in training programming the following are also taken into account:

• movement dynamics: static or dynamic exercise
• unilateral movements (e.g. one leg) and bilateral movements (e.g. two hands)
• direction and plane of movement: linear, lateral, vertical, horizontal
• rotational and anti-rotational movement
• global movement
• type of muscle work: eccentric, concentric, isometric

Thanks to movement patterns, we are able to create training specific to a given sport. However, this requires a correct interpretation of the sport’s requirements. Based on movement patterns, we can design training periodization.

When training muscles we forget about movement, but when training movement we never forget about the muscles.