In the world of gym instructing, personal training, and strength and conditioning mastering functional movement patterns is essential for optimising client performance, reducing injury risk, and improving overall movement efficiency. Whether you’re an aspiring personal trainer or looking to enhance your coaching skills, understanding these fundamental movements will set you apart in the industry.
What Are Functional Movement Patterns?
According to the UKSCA and NSCA, functional movement patterns are fundamental movements that mimic real-life actions and athletic performance. These patterns involve multiple muscle groups and joints working together to produce efficient and coordinated movement. The key functional movement patterns include:
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Squat – Essential for lower-body strength, jumping, and lifting.
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Hinge – Hip-dominant movement crucial for power and injury prevention.
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Lunge – Develops single-leg strength, balance, and coordination.
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Push – Strengthens upper-body pressing mechanics (horizontal and vertical).
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Pull – Enhances upper-body pulling strength and posture.
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Rotation & Anti-Rotation – Key for sports performance and core stability.
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Locomotion (Running, Sprinting, Agility) – Foundational for movement efficiency in daily life and sport.
Why Functional Movement Matters in Personal Training
As a certified personal trainer, your ability to assess and coach these movement patterns effectively is key to delivering results for clients. Incorporating functional movement assessments, corrective exercises, and strength training into your programs ensures that clients build a strong foundation before progressing to more advanced training.
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References
Haff, G.G. and Triplett, N.T. (2016) Essentials of Strength Training and Conditioning. 4th edn. Champaign, IL: Human Kinetics.
UKSCA (2021) Physical Preparation for Performance: Principles and Practice. United Kingdom Strength and Conditioning Association.
UKSCA (n.d.) Section 2: The Scientific Basis of Strength and Conditioning. Available at: https://cdn.uksca.org.uk/assets/pdfs/UkscaIqPdfs/section-2-the-scientific-basis-of-strength-and-conditioning-637952035376224069.pdf (Accessed: [insert date]).