The 7 Primal Movements: An Essential Guide for Sports-Specific Training
As an athlete, you understand the importance of strong, functional movement. But where do you start when it comes to sports-specific training? Understanding the seven primal movements is a crucial first step.
What are the 7 Primal Movements?
The seven primal movements are foundational human movements that we have performed since the beginning of time. These movements are essential to our daily lives, and they are the basis of all other movements we do. Understanding them will help you identify strengths, weaknesses, and areas that need improvement.
The seven primal movements are:
- Squat
- Hinge
- Lunge
- Push
- Pull
- Twist
- Gait
Why are the 7 Primal Movements important in sports-specific training?
Incorporating the seven primal movements into your sports-specific training program can help you become a more well-rounded athlete. Each of these movements is essential to athletic performance and can help improve overall strength, agility, and balance.
For example, a basketball player may need to perform a squat to jump higher and a lunge to improve lateral movement. A soccer player may need to perform a hinge movement to improve kicking power and a twist movement to improve torso rotation during a shot.
How to incorporate the 7 Primal Movements into your sports-specific training program
Incorporating the seven primal movements into your training program is not difficult, but it does require some planning. Consider talking to a sports-specific trainer or physical therapist to help you create a personalized program tailored to your goals and needs.
Here are some ways to incorporate the seven primal movements into your sports-specific training program:
| Primal Movement | Examples of Exercises |
| Squat | Barbell squats, goblet squats, bodyweight squats |
| Hinge | Deadlifts, kettlebell swings, Romanian deadlifts |
| Lunge | Walking lunges, reverse lunges, curtsy lunges |
| Push | Push-ups, bench press, overhead press |
| Pull | Pull-ups, rows, lat pulldowns |
| Twist | Medicine ball twists, Russian twists, cable twists |
| Gait | Walking, jogging, sprinting |
The benefits of incorporating the 7 Primal Movements into your sports-specific training program
Incorporating the seven primal movements into your sports-specific training program can have numerous benefits, including:
- Improved strength and power in all areas of the body
- Increased flexibility and mobility
- Better balance and coordination
- Reduced risk of injury
- Improved athletic performance
Conclusion
Incorporating the seven primal movements into your sports-specific training program is essential for becoming a well-rounded, functional athlete. Understanding these movements and incorporating them into your routine can help you improve your athletic performance, reduce your risk of injury, and become a healthier, stronger version of yourself. Whether you are a beginner or an experienced athlete, it’s never too late to start incorporating these movements into your training program.
