Mastering the Basics: Fundamental Movements for Strength Training

Mastering the Basics: Fundamental Movements for Strength Training

A few weeks ago, Sean Hiller, doctor of physical therapy, certified strength and conditioning coach, and owner of Vulcan Performance visited Coach KD  Howard, sports performance instructor at BlackWatch Sports in Birmingham, Alabama to discuss foundational movements critical for athletes. These exercises are central to improving performance, preventing injuries, and maximizing athletic potential. Let’s dive into the highlights of his session, focusing on the deadlift, back squat, front squat, and power clean.

Check out the video breakdown below. This blog post will cover the major takeaway points from this session. We hope you enjoy, and if you have an athlete in the Birmingham area, make sure to stop by BlackWatch. BlackWatch is also home to our Vulcan Inverness location. If you are in the area and are experiencing any pain or difficulty with movement, make sure to sign up for an appointment here!

We will refer to the anterior chain and posterior chain throughout the article. For reference, the anterior chain is muscles the make up the front of the body, and the poster chain refers to the muscle groups on the back of the body. The anterior chain is primarily responsible for pushing movements while the posterior chain is usually responsible for pulling.

‍The Deadlift: Building Posterior Chain Strength

The deadlift is a cornerstone of strength training, emphasizing the posterior chain—muscles like the glutes, hamstrings, and lower back. Here are Sean’s key tips:

• Hips First: The first six inches of a deadlift should mirror the initial movement of a back squat. Begin by pushing your hips back rather than bending your knees.
• Bar Path: Keep the barbell close to your body, allowing it to “rake” your shins and thighs. Maintain a flat back to avoid unnecessary strain.
• Core Control: Use a PVC pipe to assess your spinal alignment during the hinge. If the pipe moves away from your back, you’re either arching or rounding excessively.

The Back Squat: A Total Body Builder

The back squat is another powerhouse movement, engaging both posterior and anterior chain muscles. Sean emphasized the importance of proper form:

• Hip Hinge: Like the deadlift, the hips initiate the movement. Push them back before bending your knees.
• Knee Position: Drive your knees outward throughout the squat to prevent collapse and train external hip rotation. This technique reduces the risk of ACL injuries.
• Full Depth: Aim for a full squat to engage the entire range of motion and minimize compressive forces on the knees. A full squat is also crucial for functional strength, mirroring athletic stances like sprint starts.

The Front Squat: Targeting the Anterior Chain

The front squat shifts the focus to the anterior chain, including the quads and core. Sean’s advice for mastering this movement:

• Front Rack Position: Achieving a proper front rack position is essential. Use a towel or t-shirt for beginners to improve mobility gradually.
• Hip Hinge: The setup is identical to the back squat, with the hips moving back first.
• Knees Out: Just like the back squat, drive your knees outward to enhance stability and range of motion.

The Power Clean: Explosive Athleticism

Combining elements of the deadlift and front squat, the power clean is a dynamic movement that develops explosive power. Key pointers include:

• Triple Extension: Achieve extension at the ankle, knee, and hip, along with retraction at the shoulders, for maximum power output.
• Bar Path: The bar should make contact with the upper thigh before transitioning into the front rack position.
• Controlled Transition: Pull yourself under the bar quickly to complete the lift with proper form.

Push Press and Bench Press: Developing Upper Body Strength

Sean also highlighted the push press and bench press, providing tips to maximize effectiveness:

• Push Press: Focus on a hip-driven movement to generate vertical force. Keep the barbell close to your center of mass for optimal stability.
• Bench Press: Maintain a stable base by keeping your shoulders and glutes on the bench. Avoid excessive arching of the lower back.

Why Form Matters

Good form is non-negotiable in strength training. It ensures:

1. Injury Prevention: Proper technique minimizes the risk of joint and muscle injuries.
2. Efficiency: Correct movements target the intended muscle groups more effectively.
3. Athletic Performance: Mastering these basics builds a foundation for advanced lifts and sports-specific training.

Sean and KD's session at BlackWatch Sports underscores the importance of mastering fundamental movements. Whether you’re an athlete or a fitness enthusiast, these tips can help you elevate your training while staying safe and effective. Share your thoughts in the comments, and let us know how these insights improve your workouts!