5 Primal Movements you NEED to do

Introduction

This tutorial focuses on five essential primal movements that can help you reconnect with your body and enhance your physical capabilities. These movements are rooted in natural patterns and can aid in developing strength, mobility, and coordination. Incorporating these exercises into your routine will not only improve your fitness but also promote a sense of playfulness in your movement.

Step 1: Squat

• Stand with your feet shoulder-width apart.
• Lower your body by bending your knees and pushing your hips back, as if sitting in a chair.
• Keep your chest up and back straight throughout the movement.
• Aim to lower your hips below your knees if possible.
• Push through your heels to return to the starting position.
• Tip: Avoid letting your knees cave inward; keep them aligned with your toes.

Step 2: Lunge

• Begin standing tall with your feet together.
• Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.
• Ensure your front knee is directly above your ankle and your back knee hovers just above the ground.
• Push through your front heel to return to standing.
• Alternate legs and repeat.
• Common Pitfall: Don’t lean too far forward; keep your torso upright.

Step 3: Hip Hinge

• Stand with your feet hip-width apart and a slight bend in your knees.
• Hinge at your hips by pushing your butt back while maintaining a straight back.
• Keep your chest lifted and shoulders back as you lower your torso toward the ground.
• Bring your torso back up by driving through your hips forward.
• Practical Tip: This movement mimics the action of picking something heavy off the ground.

Step 4: Push-Up

• Start in a plank position with your hands placed slightly wider than shoulder-width apart.
• Lower your body by bending your elbows until your chest nearly touches the floor.
• Keep your body in a straight line from head to heels.
• Push back up to the starting position.
• Modification: If a standard push-up is too challenging, drop to your knees.

Step 5: Pull-Up or Inverted Row

• For a pull-up, grasp a bar with palms facing away and hang with arms fully extended.
• Pull your body up until your chin is above the bar.
• For an inverted row, set a bar at waist height, grasp it with an overhand grip, and hang with your body straight.
• Pull your chest toward the bar, keeping your body aligned.
• Tip: Focus on controlled movements to maximize strength gains.

Conclusion

Incorporating these five primal movements—squats, lunges, hip hinges, push-ups, and pull-ups—into your workout routine can significantly enhance your strength and mobility. Start with a few repetitions of each movement and gradually increase as you become more comfortable. Consider creating a flow by combining these movements for a full-body workout that emphasizes natural movement patterns. Remember, the key is to move freely and enjoy the process!