At Tailored Fit our training methods are based around seven functional movement patterns—squat, hinge, lunge, push, pull, rotation, and carry—are essential for building strength, mobility, and injury prevention. These movements mimic real-life activities and enhance overall fitness. We utilise dumbbells, kettlebells, Bulgarian bags and resistance bands with the following movements examples below.

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Advantages of the Seven Functional Movement Patterns

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Overall Benefits

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✔ Injury Prevention – Strengthens stabilizers and corrects imbalances

✔ Better Posture & Mobility – Improves flexibility and alignment

✔ More Functional Strength – Enhances real-life movement efficiency

✔ Balanced Muscle Development – Targets all major muscle groups

✔ Boosted Athletic Performance – Helps in sports and daily activities.

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1. Squat (e.g. bodyweight squat, kettlebell squat)

• Strengthens legs, glutes, and core

• Improves hip and ankle mobility

• Supports posture and spinal stability

 

2. Hinge (e.g. deadlift, kettlebell swing)

• Builds posterior chain strength (glutes, hamstrings, lower back)

• Enhances hip power and flexibility

• Prevents lower back injuries by reinforcing proper lifting technique

 

3. Lunge (e.g. walking lunges, split squats)

• Develops balance, coordination, and unilateral strength

• Engages core and stabilizing muscles

• Improves hip mobility and knee stability

 

4. Push (e.g. push-ups, floor press, overhead press)

• Strengthens chest, shoulders, and triceps

• Enhances upper body endurance and power

• Supports daily pushing movements (e.g., lifting, pushing doors)

 

5. Pull (e.g. pull-ups, rows, deadlifts)

• Builds back and biceps strength

• Improves posture and grip strength

• Counters the effects of prolonged sitting and hunching

 

6. Rotation (e.g. Russian twists, woodchoppers)

• Strengthens obliques and core stability

• Improves spinal mobility and athletic performance

• Reduces risk of twisting-related injuries

 

7. Carry (e.g. farmer’s carry, weight in arms carry)

• Enhances grip strength and core stability

• Builds endurance and total-body control

• Improves functional strength for lifting and holding objects

 

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