“The Four Pillars of Human Movement”
Ken Dobberpuhl, CPT, MAT
Some time ago I was introduced to a concept that now guides my program design process whether I’m training an athlete or an 80 year old grandmother. We’ve all been exposed to many strength training models, just look at the fitness magazines each month “killer ab workout, buns of steel” etc. It’s just random information if we don’t have a system to put it all together. Several of my mentors Paul Chek, Mark Verstegan, Juan Carlos Santana and Mike Boyle have all described basic human movement patterns or “Pillars of Human Movement.” They may not all agree on every aspect of exercise but they all agree that these basic patterns exist.
The “Four Pillars” I’m about describe are fundamental survival patterns of human movement and should be at the core of your strength training program. Let’s look at each one and offer some practical exercises that apply to each “pillar”.
Pillar #1 – Gait or locomotion:
This would include walking as its most basic form, to running and finally running with bounding or jumping. Humans were designed to “hunt and gather” both of which generally involve some form of gait to accomplish. Most sports require not only various levels of running intensities but also changes in direction. This aspect is critical when designing a training program because many injuries occur as a result of not preparing for lateral and rotation changes of direction. Even pure runners can benefit from the addition of non-linear gait patterns to balance out their neuromuscular system. Ladder drills and cone drills traditionally used in team sports like football and soccer are fun and challenge the user to learn unfamiliar foot patterns i.e. hopscotch type patterns. Cone drills generally emphasize rapid changes of direction, acceleration and deceleration. Deceleration is where many sports injuries occur and is the reason I begin initial strength training sessions with movements like squats at a reduced cadence. This means we lower by 1,2,3,4 counts, hold for 2 counts at the bottom and back up smoothly. This type of training emphasizes the eccentric contraction (lengthening under tension). This is why you get sore if you hike or run down steep down hills, you are lengthening your quads while they are under tension (contracted). To summarize, running drills need to be multi-planar (forward, lateral, backwards, and rotations). These variations can help undo muscle imbalance tightness brought about by constant repetitive running in the forward direction.
Pillar #2 Level Changes:
This pillar includes such movements as squatting, lunging and bending and extending at the waist. These movements are used in both our daily activities and sports. The squat is arguably the “king” of exercises. If you aren’t doing squats (even body weight) on a regular basis you should consider adding them. The progression I like to follow is a rope squat (to learn form), then holding a medicine ball (6-10 lbs) at a reduced cadence (4-2-1), next add dumbbells (15-50 lbs, and finally learning to front squat (bar held on the front of the shoulders). Also during this double squat progression there should an introduction of single leg squats which really are the ultimate test of leg strength.
Lunges should be learned from a stationary split squat position (with body weight) at a reduced cadence (4-2-1- ) and then progress to body weight lunges and finally adding dumbbells.
Bending and extending movements would include exercises like “good mornings” and deadlifts. Barry Ross in his book (Underground Secrets to Faster Running) on building faster sprinters uses the deadlift almost exclusively to develop fast twitch fibers in the glutes and hamstrings. There can be a higher risk to benefit ratio for these exercises so be sure your form is perfect.
Pillar #3 Pushing and Pulling:
The easiest way to train these is by coupling a pushing exercise i.e. push-up with a direct antagonistic movement, in this case a body row. Pushing and Pulling movements basically occur in three directions, Overhead, Horizontal, Low. For example: Overhead Push = Military Press Overhead Pull = Pull-ups, Horizontal Push = Push-ups, Horizontal Pull = Body Rows, Low Push = Bar Dips, Low Pull = Upright rows. Within the context of these positions you can use barbells, dumbbells, kettlebells, cables, double arm, single arm etc. Just remember to work the opposite action of the push or pull you choose.
Pillar #4 Rotation:
This is probably the most neglected movement pattern and yet the most important! It’s important because this is how we produce force whether running, swimming, paddling, or swinging a club or racquet. In the case of running or swinging it involves a weight shift from one leg to the other. In the case of paddling or swimming there’s a contra-lateral rotation of the body as we reach and pull with alternating strokes. Standing pushing or pulling exercises often engage rotation to allow the movement to occur. Cables or stretch cords are a great way to work rotation patterns. The other side of producing force is reducing force. As stated earlier, injuries generally occur during force reduction so your strength work should include movements that both produce and reduce force. Kettlebells or weight plates held in a standing position and swung side to side are an example of this.
So there you have it, a system that incorporates #1 Gait, #2 Level Changes, #3 Pushing/Pulling, and #4 Rotation. You can have infinite options for variation within each pillar; just make sure you progress from simple movements to complex. For example, make sure you have a solid double leg body weight squat before you add weight or start trying single leg squats. Work the “pillars” as often as possible each week and you will experience improvement in strength, flexibility, and range of motion throughout your life.
FUNCTIONAL
FITNESS
