How and When to Use Strength Training

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How long have you been force-feeding specific exercise variations with nothing to show for it except for piss poor results and a banged up body? Sure, theoretical and absolutist benefits to sexy and so-called staple exercises are captivating, but they can also be a match made in hell if they do not fit your specific body type, skill level, past orthopedic injury history and goals.

While there are no perfect one size fits all exercises that product results for everyone, there absolutely are perfect variations of foundational movement patterns that will function like a custom fit. The future of intelligent pain-free training is individualization of movement pattern variations that allow maximal trainability while minimizing unwanted joint stress in the process.

If you plan on training for a lifetime and building longevity into your physical practices, forget about training specific exercises and instead, train custom fit movement pattern variations instead. There are six foundational movement patterns that are as close to mandatory movements as it gets:

1. Squat
2. Hinge
3. Lunge
4. Push
5. Pull 
6. Carry

A vast majority of lifters and non-lifters alike automatically associate the word “squat” with a maximally loaded barbell on the back hitting ass-to-grass depth. While the barbell back squat hitting competition depth is of course a squat pattern variation, it is by no means the only way to squat. And for the record, you’re not less of a man if you don’t squat with the bar on your back.

The squat pattern is the umbrella in which a variation like the barbell back squat falls under. And in smart pain-free training, the pattern must be prioritized over specific exercises in order to yield maximal benefits in both performance and longevity.

Does everyone need to barbell back squat? Absolutely not. But do a vast majority of people need to display and maintain the ability to utilize synergistic muscular tension, stability and mobility through the torso, hips, knees and ankles from a symmetrical bilateral stance? You bet your ass they do.

The squat pattern is a key player in the maintenance of lower body synergistic functional strength, especially in its association and utilization of proximal core stiffness from the spine, pelvis and musculature supporting these all-important structures. And yes, it’s a movement pattern that transcends its use in the gym, as it’s a pattern that is used on a daily basis throughout many routine activities and movement requirements of daily living.

Everyone is different, therefore, everyone must squat differently, especially as it pertains to loading this foundational pattern for power, strength and hypertrophy based training effects. Identifying the proper squat progression is the first step in optimizing your squat.

Squat Pattern Progressions

Identifying the squat variation that will maximize benefits while minimizing risk of injury is all about assessing current skill levels and trainability. While there are advanced testing procedures centered around hip anthropometrics and typing, tibial and femoral length and angulation, and lumbo-pelvic stability and rhythm, more complex assessment is usually not needed. What is needed is a simplified progression model that you can experiment with, moving up the chain as you earn the right to do so.

Here is the basic squat pyramid model used to identify starting points and optimal squat pattern fits for athletes and lifters, starting from most fundamental and moving to the most advanced variation. This is by no means a complete listing.

– Bodyweight Squat
– Goblet Squat
– Barbell Front Squat
– Barbell Back Squat

Yes, at the top of the squat pattern pyramid you will find the barbell back squat, but by no means will this be an ideal terminal squat variation for everyone. The key to utilizing this progression with maximal success is finding the “hardest” variation that you can execute pristinely. From there, you’ll be able to train the squat pattern without internal restriction, yield a heavy training effect, and minimize unwanted joint stress in the process. The goal is to move up the pyramid over time, and progress strategically.

Once a custom squat variation is identified, fine tuning setup and execution is the next step. A few years back I wrote a comprehensive review of how to optimize the foot placements and setup for the squat, which would yield authentic, non-compensatory squat depth with a strong neutral spine position based off of orthopedic and functional testing procedures.

The hip hinge is as foreign of a term as there is in our current western physical society landscape. We’ve lost the ability not only to utilize our hips in a hinging pattern, but also become ignorant to the fact that the hinge is not only a foundational movement pattern, but also one of the most important patterns when it comes to protecting our lower backs from chronic pain and injury.

The hip hinge is often times confused with the deadlift, which is a specific exercise that falls under the hip hinge umbrella. While not every hip hinge is a deadlift, every deadlift is a hip hinge pattern. The continual stigma behind the “inherent risk” of barbell deadlifting has most likely played a key role in the fear avoidance around the entire hip hinge pattern which has become a key functional factor in increased incidence of lower back pain and injuries in both active and sedentary populations.

But instead of falling victim to ignorant fear avoidance as it pertains to the hip hinge pattern, we must learn to re-introduce and re-activate this pattern in all populations. But where many make a pivotal mistake is jumping into an advanced hip hinge variation like the traditional barbell deadlift from the floor or kettlebell swing before ever mastering the foundational hip hinge movement pattern.

Learning how to brace a strong and core unit against hip emphasized dynamic movements is one of the single most “functional” patterns that are used repeatedly in an eclectic number of environments daily. How many times do you bend over a day? The correct answer is a lot. That is why honing this pattern is so pivotal not only to lifters who struggle to keep their lower backs healthy in the gym, but for all populations that struggle with chronic flare ups, lower back tightness and generalized “neural-lock” of their mobility and flexibility. 

Hinge Pattern Progressions

As mentioned above, the most common mistake that is made when training the hip hinge pattern (behind of course not training it at all) is mismatching advanced loaded training variations with a novice level skill set in the hinge pattern. And since a vast majority of people don’t know what the hell a hip hinge pattern is, let alone every trained one with any resemblance of proper execution, this pattern needs to be implemented at lower levels slowly in order to allow motor relearning to take place.

Here are the main progressions that are used to re-activate the hip hinge pattern from the ground up in order to create a successful step-by-step process to training and loading the hip hinge pattern for resilient strength development:

– Bodyweight RDL
– Dumbbell RDL
– Barbell RDL
– Dumbbell Deadlift
– Trap Bar Deadlift
– Barbell Rack Pull
–  Barbell Deadlift

Moving from the most basic of hip hinge patterning all the way to the top of the pyramid which is barbell deadlifting, one important note needs to be made. Based off of specific spinal, pelvic, hip and other body typing anthropometrics, not every lifter will present with the ability to pull a barbell off the floor with pristine neutral spine mechanics. And that’s totally fine. I

If you happen to be one of these lucky individuals that will never deadlift from the floor based on God-given body structure, remember… no matter how much you foam roll and stretch, you can never change your bony anatomy, and trying to force feed a movement into clear cut compensations, good luck trying to stay healthy.

Single leg function is another commonly overlooked movement pattern that provides an extremely high cost to benefit ratio in multiple aspects of physicality including strength, hypertrophy and most notably, injury prevention. But a vast majority of lifters devalue the lunge and it’s many variants for two main reasons; first, single leg variations are unable to be loaded as heavy as it’s bilateral counterparts, and secondly, they quickly bring weak links and dysfunction to the surface in a brutally challenging way.

Since the term “single leg” is more closely correlated to a damn balancing act than a strategic emphasis placed on one lower extremity at a time in an asymmetrical stance, this “lunge” movement pattern can also be thought of as any unilateral based movement of the lower body. Remember that even in single leg patterning, it is impossible to purely isolate one side from another during ground based closed kinetic chain based movement, so there will always be an interplay between left and right sides even out of an asymmetrically split stance.

But why is splitting your stance and training asymmetrically at the lower body so effective for unlocking strength and movement quality potential? It comes down to movement anatomy, biomechanics and neuromuscular patterns. Through the developmental process, children progress sequentially, displaying a predictable movement through supine, prone, quadruped, kneeling, half kneeling and standing positions with more terminal locomotion based capabilities standing on two feet at the end of the process. Though not all of these developmental positions are unilateral, the movement in, out and between many of these is neurologically wired asymmetrically through primitive patterning. And that primitive patterning is what single leg movement patterns are targeting for movement re-education.

In terms of utilizing movement as a key indicator of functional performance and injury risk, there are few movements more powerful than single leg variations for the identification of weak links, sticking points, and provocative pain patterns. With the innate ability to challenge proximal core stability against posterior-lateral hip stability with the foot in contract with the ground, single leg variations, single leg patterns can not only be programmed to elicit strong training effects for muscular strength, hypertrophy and endurance, but also developed as a skill to maintain functionality through this specific protective pattern.

Single Leg Pattern Progressions

Those lifters who realize that single leg work is a glaring issue in their functional movement library often times fall into the mistake of simply executing ONLY the traditional forward walking lunge, and usually with little result to show for it. Not only is the forward walking lunge less than ideal for strength athletes looking to optimize the connection between core and lower extremity stability, but it is actually a more advanced lunge variation that many lifters (especially those new to single leg training) are not ready for.

Jumping progressive steps in the single leg movement development process usually ends up resulting in flared up knees and cranky SI-Joints and lower backs. And many times, negative associations are developed between single leg work, pain and injury.

Lets skip this single leg saga and build up proper patterning from the ground up using this progression that takes one from split stance all the way to dynamic lunging variations in an intelligent, progressive manner:

– Split Squat
– Back Foot Elevated Split Squat
– Front Foot Elevated Split Squat
– Reverse Lunge
– Forward Lunge
– *Single Leg Deadlift

It should be mentioned that the single leg “lunge” foundational movement pattern does include more hinge based movements such as the single leg RDL and single leg deadlift under it’s umbrella. While there are overlaps between some of the foundational movement patterns in both the lower body and upper body, this does not devalue their importance in a properly programmed plan formulated around non-negotiable foundational movement patterns. In the lunge pattern, but sure to include BOTH the more knee dominant variations such as split squats, in addition to the more hip dominant patterns such as RDLs to cover all your bases.

There’s no lack of upper body pushing in today’s fitness and sports performance industries. From the popularization of the bench press to the polarization of bodyweight push-ups, the push is often times over emphasized and under executed in a vast majority of programs.

We’ve all seen it far too many times, newbies jumping straight into the bench press and it’s many loaded variations when never having mastered the complex stability and dynamic action requirements of the more fundamental pushing pattern which is the push up. From the naked eye, both the bench press and push up seem to move through a similar horizontally directed range of motion, and target the same dynamic movers to complete the lift. But where these two truly differentiate from one another is the static and dynamic stability component of the shoulder complex.

Without making this section into a shoulder biomechanics 102 lesson, we must first appreciate that movement patterns are classified as either open or closed chain depending on the extremities contact points with the ground. If the hands and feet are in contact with a stable surface aka the ground, the movement is considered a closed kinematic chain. If the hands or feet are freely moving through the air and space, this would be indicative of an open kinematic chain.

Using the example of the push up, the hands are anchored to the ground (or stable surface when using hands elevated or other variations) that alter the way the spine, gleno-humeral joint, scapula and acute muscular stabilizers of the region articulate. In this closed kinematic chain, the shoulder blades are able to move freely against the thoracic cage placing more of a dynamic stability emphasis on the musculature controlling this position. This skill of stability, tension and torque output in the shoulders and upper back is something that must be foundationally mastered in order to translate that skill into a more static stability base position such as the bench press.

Starting with the mastery of the push up progression allows the biggest bang for your buck in full body motor learning through the pushing based movement pattern. From integrated core and hip stability to upper back and shoulder tensional recruitment, the push up is a key player in learning how to generate stability in order to display power and strength through this pattern later on. Once this skill is honed in at the horizontal plane of motion, vertical pushing will be the next challenge for both shoulder power and strength along with integrated full body function.

Upper Body Pushing Pattern Progressions

Since upper body functional movement is lead by the shoulder, the single most mobile ball-and-socket based joint in the human body, there is a need to conceptually break down both the push and pull movement patterns into vertical and horizontal planes of motion.

As mentioned above, pushing development starts in the closed kinematic chain and horizontal plane of motion with the push up, and is progressed up through the barbell bench press. Though the barbell bench press is the terminal functional push pattern, mastery and execution of the push up will allow a lifter to move into the vertical pushing patterns while continuing to progress through the horizontal patterns as well.

Below are the movement pyramids for both the horizontal and vertical push patterns that can be used to identify an ideal movement pattern variation for a lifter based on skill level:

Horizontal Pushing:
– Hands Elevated Push Up
– Push Up
*Successful push up performance allows athletes to progress into vertical pushing
– Dumbbell Bench Press
– Barbell Bench Press

Vertical Pushing:
– Single Arm Dumbbell Overhead Press
– Dumbbell Overhead Press
– Barbell Overhead Press

More than any other upper body foundational movement pattern, the success of a pristine push is highly dependent on the functional stability of the pillar unit consisting of the hips, core and shoulder working together synergistically. It would be extremely short sighted not to have a deeper look into more isolated core and hip functional stability, and that’s exactly what we will be looking at in the carry.

When progressing through the horizontal and vertical pulls, be cognizant of  not only the function and patterning of the shoulder and upper body, but of the entire body, especially the core and hips and their ability to display and maintain proper positioning, tension and control throughout the dynamic motions at the shoulders.

The upper body pulling based foundational movement pattern may be the most confused and misunderstood pattern of the upper body, especially as it pertains to developing bulletproof shoulders and a resilient back. We know by now that strong and stable shoulders depend on pulling more than pushing, but where many athletes miss the boat and pigeon hole their training with poor results and injuries is not differentiating the difference between types of pulling and the planes of motion that each pull takes place in.

The most popular “pull” across the board in our industry takes place in the vertical plane of motion, the pull-up. From CrossFit kips to military PT testing, the pull-up has been ingrained in our physical mentality for decades. But it’s important to remember, not all pulling variations were created equally.

The vertical pull more closely resembles a push-based motion as it places the shoulder into internal rotation during the dynamic action of movement itself. This biomechanical fact can present as problematic, especially when chronic internally rotated daily positions and internally rotated training compound to create a shit storm of front-sided shoulder pain.

While there is nothing inherently wrong with internally rotated based movements at the shoulders, they must be monitored closely to avoid chronic overuse and dysfunction through the front side of the gleno-humeral joint and the shoulder complex in general. Through the popularization of box based facilities and programming in both fitness and sports performance, many times the majority of pulling that is completed in training is centered around the deadlift and the pull-up, which again are both internally rotated based movement patterns at the shoulders.

In order to create full body stability and resilience at the shoulders through the pull movement, the horizontal pull aka the row pattern must be first implemented and mastered before introducing the more complex vertical pull variations off the pull-up bar and beyond. This single horizontal row based pattern can act as the magical missing link to programming that has been neglecting this all important pattern with the simple inclusion multiple days a week to even out shoulder friendly directional training ratios.

The back and upper shoulders were designed to function as primary stabilizers of dynamic actions that usually take place in pushing based movements. This means that these patterns can be trained hard, and under high relative intensities while literally being trained with daily frequency. Mastering the pull off of a strong and stable core and posterior hip unit will help develop the strong backside that can support both athletic and functional endeavors alike, and that’s exactly why this pattern must be a priority in well rounded pain-free training programming.

Upper Body Pulling Pattern Progressions

Similar to the upper body push, the pattern must first be introduced and perfected out of a full body stability based position, which is achieved in the inverted row. From this position, the pillar is challenged to generate tension and create isometric stability through the legs, hips, pelvis and spine, while the upper body works to generate dynamic force in the pulling plane. You are only as strong as what you can actively stabilize. That’s why prioritizing this pattern is usually a very high yielding training plan for athletes and lifters alike.

Below is the functional pyramid progression of movement patterns in the horizontal pulling plane. This progression is based off of postural and static requirements of the pillar during the active rowing motion. From having the spine totally stabilized in the chest supported row, all the way up to needing to actively stabilize the hip hinge pattern through the pillar during the barbell bent over row, it’s clear that the majority of weak links are identified in the core, as opposed to the shoulders in the pulling plane.

Horizontal Pulling:
– Chest Supported Row
– Inverted Row
*Move through vertical pulling once the inverted row is mastered
– Single Arm Dumbbell Row
– Barbell Bent Over Row

The vertical pull pattern is one that needs to be de-emphasized in actual training sessions, and re-emphasized in evaluation of pillar function into the overhead position. While earning the right to get back up on the pull-up bar, don’t hesitate to use the vertical pull to evaluate overhead positions at the gleno-humeral joint, rhythm of the scapula or stability at the core and pelvis:

Vertical Pulling:
– Lat Pulldown
– Assisted Pull Up
– Pull Up

Once a lifter has mastered both the vertical and horizontal pulling patterns, strategic programming around these two planes of motion needs to be addressed. A majority of athletes and recreational lifters alike will do well with a 2:1 ration between horizontal to vertical pulling. Keep this in mind in terms of total reps completed over a weekly workload.

Moving ones body through space with smooth stability and control has become a lost art in our fitness industry. While the carry pattern can absolutely include staple loaded variations like the Farmer’s Walk, this pattern is more broadly associated with generalized locomotion of the body. From walking to running, sprinting to reactionary agility, a resilient athlete must display the ability to control their body through space and under a multitude of challenges.

There is something simple, yet truly powerful about the gait pattern that needs to be tapped into in order to truly maximize performance while maintaining movement abilities over time in a protective way. Due to the reciprocation of the lower and upper extremities during walking and running, the core is authentically targeted to function as it was originally designed to function, and that is the transference of forces in and out of the extremities.

When the pillar and core are viewed as primary isometrically functioning force transferring regions, it becomes more clear that this region must be challenged in terms of proximal stability with distal mobility and load when looking to progress athletic performance or getting out of pain. This is why walking in addition to sprint work, loaded carries and sled pushes/drags are stable foundational movements in a vast majority of smart programming.

But again, in order to reap maximal benefit while minimizing risk of training related injuries, there must be a proper progression to implementing the carry as a foundational loaded movement pattern. We simply cannot start our athletes out at the top of the pyramid with sprints and max effort loaded carries. We first must learn to walk before we can have longevity and continued success running.

Carry and Locomotion Pattern Progressions

Similar to ground based work out of the quadruped and half kneeling position exposing glaring weaknesses in terms of developmental stability and function, the same could be said for the ambulation cycle. Simply put, many people have developed dysfunctional gait patterns over time, which can place a low glass ceiling on long term health and function as this movement pattern is one that is literally used for hours a day.

Here’s the golden rule about carries… If you are going to train the carry movement pattern (which by now you should realize is damn near mandatory) you must assess, coach and perfect the basic walking pattern first no different than the squat or hinge. Never load dysfunction, even if it’s walking. From walking on up, here is the loaded progression of carries:

– Walking
– Farmer’s Carry
– Unilateral Farmer’s Carry
– Front Loaded Carry
– Mixed Grip Carry
– Overhead Carry

The carry allows some of the most authentic core stabilization requirements of any movement pattern out there. This is a reason why carry patterning is primary programmed as “core emphasized” training in both primers and finishers in many popular programs out there. While staple variations like the Farmer’s Walk, Front Loaded Carry and Overhead Carry should be trained, open your mind to specific combinations of hand positions, tempos of walks and duration of time under tension, just as you could any other loaded movement.

One question I continually get asked regarding the 6 foundational movement patterns is the reason for the exclusion of rotation. There’s no doubt that rotation and functioning in the transverse and oblique planes is of pivotal importance, but I view rotation as a combined skill of many movement patterns synergizing together. Rotation is predominantly programmed in in dynamic warm up sequences, sport specific skill sets, power blocks or neural recovery training on secondary days.

In my opinion, rotation is not programmed, trained or executed the same as the other foundational movement patterns due to the limiting factor which is long term progressive overload in specific patterns, which is of course attainable in the squat, hinge, lunge, push, pull and carry. This does NOT give athletes the excuse to skip over rotational training, but rather should be in a deeper classification of its own that is more dependent on specific neural needs and individualized abilities of athletes and lifters alike.