The Seven Movement Patterns Part 1: Squat

“Wellness is a connection of paths: knowledge and action.” – Joshua Holtz

Over the next seven articles I will go over the basic movement patterns I’ve referenced in previous articles regarding strength training. If your goal is to have excellent physical abilities as you age, incorporating these movements into your strength training plan is essential.

The seven basic movement patterns are the squat, split squat / lunge, hinge, push, pull, rotation, and gait.

Over the next series of articles I will take each individual movement pattern and present its benefits, exercise variations, loading recommendations, and conclude the series with a sample training program to give you some ideas on how to implement them into your strength training plan.

Keep in mind, these movements are effective because they all can be progressively loaded. This is essential for getting stronger. The goal with each of these movement patterns should be to progressively increase resistance for a given repetition range, through the greatest possible range of motion for the exercise.

The first movement pattern we will look at is the squat.

I believe one of the most important movements everyone should develop is the ability to do a bodyweight squat with their heels down to the point where their hamstrings are resting on their calves, then stand up unassisted. If we maintain this ability throughout our lifetime, it will ensure that we possess the mobility and strength to get up off the ground unassisted. Relaxing in this deep squat position is also an excellent way to decompress the lower back.

Squat Technique

Squatting is a very basic movement pattern. We do it multiple times a day when we sit down to a chair, couch, or toilet. However, there are some key points we should consider when performing the squat. First, maintain a braced, neutral spine while performing the squat. Initiate the descent by sitting back with the hips, then bending the knees. Pushing out on the sides of the feet will further engage the hips and prevent the knees from buckling in. If squatting with a barbell, the bar should be placed on the upper back below the base of the neck. When you retract your shoulder blades you should find a “shelf” that the traps and upper back create, this is a great spot to carry the bar.

Squat Variations

While the barbell back squat is the king of powerlifting exercises it is not required for people training to fight off Father Time. It is an excellent squat variation, but many other variations can be implemented with great success. In addition to the barbell back squat we have the front squat, belt squat, goblet squat, box squat, slant-board squat, Hindu squat, specialty bar squat like the cambered bar and buffalo bar (both excellent variations for people who can’t squat with a straight bar due to shoulder issues), and the above-mentioned bodyweight squat.

Loading Recommendations

If you’re training for health and longevity there is no need to perform squats for a 1 rep max. I prefer most of my clients to work in the 5-10 repetition range for squats. This makes for a very easy progression pattern. Simply select a weight you can perform 5 repetitions with excellent technique and control and add 1 repetition per workout. When you arrive at the 10-rep set, which should take about 6 training sessions to achieve, add 5 pounds and repeat process. Using the same weight for the 6 sessions will allow the body’s tissues to adapt to the load gradually before upping the weight, and the addition of 1 repetition per workout will allow for a gradual increase in volume over time. This is an incredibly simple way to not only get stronger, but to build strength over the long haul. A good rule of thumb is to perform around 10 work sets of squats per week. I include the single leg variation we will look at in the next article as part of that weekly volume as well.

Squats are an extremely important movement pattern for strength and health. Find the variation that suits your current ability and get to work. Always start with light weights and only progress in weight when you can hit all of your work sets and reps with excellent technique and smooth, crisp speed.

Next week we will look at the split squat movement pattern.

I hope you enjoyed this article and until next time, stay strong and healthy!