Push, Pull, and Carry

How are your squat and hinge patterns going? What have you noticed in how they feel in your body?

Today we’ll round out the 5 foundational movement patterns by looking at variations of the push, pull, and carry.  Check out this video 👇 for a quick visual…

With push and pull variations, you can train both horizontal and vertical patterns.  Let’s break each one down starting with push patterns…

Horizontal Push Patterns are functionally important when you consider this is the strategy you use to get off the floor and to push heavy objects (like a cart or box) around.

Another benefit of training the horizontal push pattern is increasing strength of many of the muscles that provide stability to the shoulder (chest, triceps, deltoid, rotator cuff, midline/core).

Some variations on horizontal pressing include…

👉 Incline push-ups

👉 Ring push-ups (challenge shoulder stability)

👉 Push-ups

👉 Floor press

👉 Bench Press - Dumbbell or Barbell

Vertical Push Patterns or the ability to press weight overhead, is another functionally important movement to train. When you think about it, overhead pressing strength is required to complete daily tasks like putting dishes up high in a cabinet or placing items overhead on a shelf. 

An important consideration when working on vertical pushing strength is to make sure you allow your shoulder blades to move. Many times when someone has shoulder pain a contributing factor is that they’ve been focused on keeping their shoulder blades down-and-back. So, loosen up those shoulder blades and see how it feels to push some weight overhead. 

Some variations on vertical pushing…

👉 Z-press

👉 Overhead press

👉 Arnold press

👉 Landmine press

Now, lets take a look at pull patterns…

Pulling strength is a great way to develop upper back, shoulder, forearm/grip, lat, and midline/core strength and stability which all helps to improve posture (and, lets be honest, aren’t we all looking for help with improving our posture?)! Horizontal pulling is often more accessible for folks for developing pulling strength when compared to vertical pulling, ie - a pull-up, and we’ll take a look at variations on both.

I’ve done more horizontal pulling/row variations in the last 2 years than ever before and noticed that paddle-boarding last summer was SO much easier, more enjoyable, and I had a lot less upper body soreness than I’ve had in the past. That being said, I’ll definitely keep working on my pulling strength so that I can go out and enjoy one of my fav summertime activities! 😎

Some variations on the horizontal pulling pattern…

👉 Single arm row

👉 Chest supported row

👉 Bent over row - dumbbell or barbell

👉 Landmine single arm row

👉 Ring row

👉 Inverted row

Variations on the vertical pulling pattern…

👉 Foot-assisted pull-up

👉 Pull-up

The 5th foundational movement pattern is Weighted Carries. I LOVE weighted carries for developing midline/core, upper back, shoulder, and grip strength and endurance. Carries are incredibly functional…think about hauling in bags of groceries, running through the airport with your duffle bag, moving heavy rocks/loads around your garden/property.

Some variations on loaded carries…

👉 Suitcase

👉 Farmers

👉 Front rack

👉 Mixed grip

👉 Carrying a sandbag at your side, across the front of back of your shoulders, hugging it to your chest, etc

Lastly, variables to progress your push, pull, or carries include…

✅ Increasing load

✅ Change the type of load (ie - dumbbell, barbell, kettlebell, sandbag, bodyweight)

✅ Increasing range of motion

✅ Change pushing or pulling direction

✅ Change position (ie - bench supported, bent over, sitting, standing, half-kneeling)

✅ Changing the tempo/speed/add power

✅ Increasing sets and/or reps

✅ Improved form

With all movement patterns, the list of options is limitless! It’s important to consider what feels supportive to you and your body + what will help you achieve your movement/fitness goals.

If you want help designing a strengthening program specific to meet your goals whether you have a particular activity goal, want to get stronger, feel more capable, build resilience, do life with more ease, or aren’t exactly sure where to start, reach out and let’s start the conversation!

Chat soon,

Bre

Ps - I’d LOVE to hear from you! Shoot me a message and let me know what spring and/or summertime activities you’re looking forward to.