Regular North East Runner contributor Sam Barden of SB Fit-Core looks at what primal movements are, how to develop and how to develop and exercise them.
A great example of a primal movement exercise is running.
Primal movements are the main functional, multi-joint movements that we perform on a daily basis. These are the big exercises, stemming from the core, that recruit our large primal moving muscle groups.
A multi-joint exercise is when the muscles, recruited to perform the exercise, cross more than one joint. These exercises are often called ‘compound’ exercises.
An example of a multi-joint exercise that conditions the legs is a squat. The movement of a squat is through the hip, knee and ankle joint making it a big functional exercise. In contradiction to a compound, multi-joint exercise is an ‘isolation’ exercise, which is a single-jointed exercise - like a hamstring curl - which is performed just through the knee joint and is done to isolate the hamstrings. These kinds of exercises are good to do as rehab alongside your larger primal exercises to strengthen a specific weakness that you may have. However, isolation exercises should not make up a large portion of your training program as this is not how your body performs movement.
Again, if we use the squat as our example, the muscles that are performing the main movement are the glute max, hamstrings and quad muscles…all major muscles. However, you also have the smaller muscles around the hips (tfl, glute medius/minimus, psoas, piriformis) working to fix the pelvis, allowing the larger muscles to do their job effectively. You also have the secondary muscles used in the lower part of the legs (gastrocnemius and soleus).
The squat is a big exercise and should be performed by everyone, particularly runners, to strengthen your legs, glutes and back, which will heighten performance and reduce injury.
However, it is worth noting that the functionality of this exercise, and all other compound exercises, can be lowered when performed on machines. The movement of the squat is mimicked on the leg press machine, yet you are placed in a false environment of stability and thus it takes away the recruitment of the stabilising muscles. While this does allow you to perform the exercise at a higher level it is only in this ‘false’ environment and not transferable to real life. The reason that the squat exercise is so effective is that your body is working against gravity and the external forces place upon it. When you take that away by placing the body in a fixed position - like on a leg press - you are taking away the stability factor and placing the larger muscles into isolation; this isn’t how the body naturally works.
The irony of machines is that they are used to prevent the chances of injury while performing the exercise. Yet a program that is developed around a ‘false’ stable environment will only lead to more injury when you try and perform the same movement in the real world (an unstable environment).
This is why a squat is a very functional movement, while the leg press is not.
So, what makes an exercise functional?
A functional exercise is a movement that will be replicated and repeated out in the real world. When we think of our day to day routine, what movements come to mind? Pull a door open…. push it shut…. squat down to get in your car…..twist to put on your seatbelt….bend down to pick up the mail….walk up and down the stairs. We do all of these movements every day without even thinking about the functionality of them and what exercises we can do to help us perform them.
These are our primal movements:
Push
Pull
Squat
Lunge
Bend
Twist
Gait
We perform each of these movements day in, day out so they are a must when doing any functional exercise routine.
Often we find ourselves performing multiple movements at the same time. In a multi-directional sport such as tennis, the players will often do a push movement by playing a forehand or do a pull movement by performing a backhand, whilst doing some form of lunge at the same time. That is a 3 primal movement pattern all in one, and that’s without taking into account the constant running which would be a fourth primal movement (gait).
If you own a dog then I am sure you will take it for a walk and to play fetch. Well the walk will be the first primal movement. Then to perform the throw of the ball or stick for your dog, you will squat and bend down to get the ball, then pull the arm back in preparation to throw the ball, you will then lunge forward and push the ball through the final stages of the throw, whilst twisting through your torso and then release the ball. So, you see, by doing this very basic routine, if we break down each movement, every one of your primal movements is being performed without even thinking about it! Therefore, it is essential that you train your body to prepare itself for these daily activities.
Primal movements are the key to functionality.
About the Author
SB Fit-Core is a North Tyneside-based mobile fitness service. Sam has been in the industry for going on 10 years now and has helped many clients reach their exercise goals. He is a fully qualified personal trainer through Premier Training International.
You can visit the website by clicking here or contact Sam direct at [email protected]