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6 Primal Movement Patterns for Functional Fitness | Performance Ground
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6 Primal Movement Patterns for Functional Fitness

6 Primal Movement Patterns for Functional Fitness

6 Primal Movement Patterns for Functional Fitness

6 Primal movement patterns essential to mastering functional fitness.

Primal movements are basic and natural movements that our ancestors have historically used for a very long time. These movements include tasks such as learning how to sit, roll, crawl and stand which, are methods of exploration, observation and play. As we grow older, the way we move starts to change and gets restricted due to our lifestyle. These include school and work which, more often than not, involves a lot of sitting, our social environment as well as sports that usually encourage us to specialise early hence, promoting lack of development in the most basic of movements. Unfortunately, this can then lead to lack of mobility and stability while increasing the risk of injury. In this article, we will talk about 6 primal movement patterns for functional fitness.

THE VIDEO: 6 Primal Movement Patterns ESSENTIAL to Mastering Functional Fitness

The premise behind primal movements is to go back to the basics of how we should have been moving and explore these movements again. This includes rocking, crawling as well as rolling, limb coordination, torso activation and also, joint mobility and stability. Primal movements also work on awareness and freedom of movement rather than muscle groups as this is more geared towards athletic development as well as promoting whole body movement. Apart from that, primal movements develop skill and motor control. They prepare you for more advanced resistance training such as pulling, pushing, bending, hinging and rotating and can also be used as metabolic conditioning as they are quite taxing on the cardiovascular system.

6 Primal movement patterns for functional fitness

  1. Bear Crawl: It can be done forwards and backwords or coordination and enhances core activation and shoulder stability.
  2. Bear Jump: It is more taxing on the cardiovascular system as it involves a jump and hip mobility and the aim is to get your feet over your hands.
  3. Lizard Walk: It promotes core stability and arm strength.
  4. Duck Walk: It improves hip and ankle mobility. Make it more challenging by holding your arms overhead.
  5. Log Roll: You can enhance your core stability.
  6. Forwards roll: It allows you to get more comfortable with the movement. Make it more challenging by standing up straight after the roll on two feet or on one.

Primal movements focus on whole body development and control. Apart from being connected with basic and fundamental motions, they can also be associated with different crawls and walks that an animal would use. If you don’t use any of these primal movements yet, do give them a go and see how they affect your body. You might find that you have used muscles that you’ve never really used before. If you prefer not to use them as the main part of the session, we suggest including them in your warm up to help you get mobile and activate different muscle groups or else, towards the end of your session as a conditioning tool.

Martina Xuereb

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