Building Foundational Movement Patterns

Before beginners can progress to challenging calisthenics skills, they must master fundamental movement patterns. These foundational movements—squat, hinge, push, pull, and core stability—form the building blocks for everything that follows. Rushing past this phase creates a shaky foundation that limits long-term progress and increases injury risk.

This chapter provides practical guidance for teaching and developing foundational movements with beginner clients.

The Movement Pattern Approach

Why Movement Patterns Matter

Benefits of pattern-based training:

• Transfers to daily activities and sports
• Creates efficient nervous system programming
• Builds balanced, functional strength
• Reduces injury risk
• Provides framework for exercise selection

The fundamental patterns:

1. Squat (knee-dominant lower body)
2. Hinge (hip-dominant lower body)
3. Push (horizontal and vertical)
4. Pull (horizontal and vertical)
5. Carry (loaded locomotion)
6. Core (anti-movement stability)

Teaching Philosophy

Key principles for beginners:

• Quality before quantity
• Simple before complex
• Stable before unstable
• Slow before fast
• Light before heavy

The Squat Pattern

Movement Description

A squat is a knee-dominant lower body movement where the hips descend toward the ground while the torso remains relatively upright.

Common Beginner Issues

Limited depth:

• Caused by: Ankle mobility, hip mobility, or fear
• Solution: Elevate heels, use higher targets, progress gradually

Knee valgus (knees caving in):

• Caused by: Weak hip abductors, poor motor control
• Solution: Band around knees for feedback, strengthen glutes

Forward lean:

• Caused by: Ankle tightness, weak core, poor awareness
• Solution: Elevate heels, use arms for counterbalance, strengthen core

Lower back rounding:

• Caused by: Hip mobility, core weakness, fatigue
• Solution: Limit depth initially, strengthen core, improve hip mobility

Squat Progression for Beginners

Level 1: Assisted Squat

• Hold stable support (TRX, doorframe, pole)
• Focus on depth and control
• Use support as needed

Level 2: Box Squat (High)

• Squat to high surface (chair, bench)
• Touch and stand (don't sit and relax)
• Provides depth target and safety net

Level 3: Box Squat (Low)

• Progress to lower surfaces
• Maintain controlled descent
• Build confidence in deeper positions

Level 4: Goblet Position Squat

• Hands at chest as if holding weight
• Counterbalance helps upright torso
• Bodyweight only initially

Level 5: Full Bodyweight Squat

• Arms forward for balance
• Full depth with good form
• Controlled tempo

Teaching Cues for Squats

Setup:

• "Feet shoulder-width apart, toes slightly out"
• "Weight in whole foot, not just heels or toes"

Descent:

• "Push hips back like sitting in a chair"
• "Knees track over toes"
• "Keep chest proud"
• "Lower slowly with control"

Ascent:

• "Push the floor away"
• "Drive through the whole foot"
• "Stand tall at the top"

The Hinge Pattern

Movement Description

A hip hinge is a hip-dominant movement where the hips push back while maintaining a neutral spine, loading the posterior chain (glutes, hamstrings, back).

Why Beginners Struggle

Common confusion: Beginners often can't differentiate between a squat and a hinge—they squat when they should hinge.

Issues to address:

• Rounding the lower back
• Bending knees too much (squatting)
• Not pushing hips back far enough
• Limited hamstring flexibility

Hinge Progression for Beginners

Level 1: Wall Hip Hinge

• Stand foot-length from wall
• Push hips back to touch wall
• Minimal knee bend
• Feel stretch in hamstrings

Level 2: Dowel/PVC Hip Hinge

• Hold dowel along spine (contact at head, upper back, tailbone)
• Hinge while maintaining all three contact points
• Provides tactile feedback for spine position

Level 3: Bodyweight Romanian Deadlift

• Hands slide down thighs
• Hinge until mild hamstring stretch
• Maintain flat back

Level 4: Single-Leg Variations

• Kickstand RDL (back toe as support)
• Progress toward full single-leg

Teaching Cues for Hinges

Setup:

• "Soft bend in knees—keep it there"
• "Weight shifts to heels"

Movement:

• "Push hips straight back"
• "Imagine closing a door with your hips"
• "Back stays flat like a table"
• "Feel the stretch in hamstrings"

Return:

• "Squeeze glutes to stand"
• "Drive hips forward"
• "Stand tall"

The Push Pattern

Horizontal Push (Push-Up Pattern)

Movement description: Pressing away from a surface while maintaining body alignment.

Beginner progression:

Level 1: Wall Push-Up

• Hands on wall at shoulder height
• Step feet back for appropriate angle
• Full range of motion

Level 2: Incline Push-Up (High)

• Hands on counter, bench, or sturdy table
• Greater challenge than wall
• Progress angle as strength develops

Level 3: Incline Push-Up (Low)

• Hands on lower surface (stairs, low bench)
• Approaching horizontal

Level 4: Knee Push-Up

• Only if they can maintain good form
• Many people skip this and go wall-to-full

Level 5: Full Push-Up

• Standard push-up position
• Full range, controlled tempo

Teaching Cues for Push-Ups

Setup:

• "Hands slightly wider than shoulders"
• "Fingers spread, slight external rotation"
• "Body in straight line from head to heels"
• "Squeeze glutes, tighten core"

Descent:

• "Lower chest toward surface"
• "Elbows at 45-degree angle (not flared)"
• "Control the descent—don't drop"

Ascent:

• "Push the surface away"
• "Maintain body alignment"
• "Full lockout at top"

Vertical Push

For beginners:

• Pike push-ups (hands elevated if needed)
• Overhead pressing with bands
• Wall-supported positions

This pattern develops more slowly and should wait until horizontal push is established.

The Pull Pattern

Horizontal Pull (Row Pattern)

Movement description: Pulling toward the body while maintaining posture.

Beginner progression:

Level 1: Band Pull-Apart

• Standing with band at chest height
• Pull band apart, squeezing shoulder blades
• Great for teaching scapular retraction

Level 2: Seated Band Row

• Sit with legs extended
• Band around feet
• Row to chest, squeeze shoulder blades

Level 3: Standing Band Row

• Band anchored at chest height
• Stand and row

Level 4: Inverted Row (High Angle)

• Bar or rings set high
• Body at steep angle (more upright = easier)
• Progress by lowering bar/angle

Level 5: Inverted Row (Lower Angle)

• Progress toward horizontal body position
• Feet elevated for more challenge

Teaching Cues for Rows

Setup:

• "Shoulders down and back"
• "Core engaged"
• "Start with arms extended"

Pull:

• "Pull elbows back, not just hands"
• "Squeeze shoulder blades together"
• "Pull to chest level"

Return:

• "Control the return"
• "Full extension without losing posture"

Vertical Pull

For beginners:

• Dead hangs (building grip and comfort)
• Active hangs (scapular engagement)
• Band-assisted pull-ups (heavy assistance)
• Negatives (slow lowering only)

Vertical pulling is challenging for beginners and should be progressed patiently.

The Carry Pattern

Movement Description

Carrying load while walking—trains core stability, grip, and total body integration.

Why Carries Work for Beginners

• Simple to learn (everyone knows how to walk)
• Self-limiting (grip or posture fails before injury)
• Translates to daily activities
• Works entire body

Carry Variations for Beginners

Farmer's Walk:

• Weight in both hands at sides
• Walk with upright posture
• Start with light weights or water bottles

Suitcase Carry:

• Weight on one side only
• Challenges lateral core stability
• Don't lean toward or away from weight

Goblet Carry:

• Weight held at chest
• Trains upright posture
• Easier on grip

Teaching Cues for Carries

• "Stand tall—don't lean"
• "Shoulders back and down"
• "Take normal steps"
• "Breathe normally"
• "If posture breaks, set it down"

Core Stability

The Anti-Movement Approach

Rather than training the core to create movement (like crunches), train it to resist movement:

Anti-extension: Resisting back arching (planks, dead bugs) Anti-flexion: Resisting forward bending (carries, good mornings) Anti-rotation: Resisting twisting (Pallof press, bird dogs) Anti-lateral flexion: Resisting side bending (side planks, suitcase carries)

Core Progression for Beginners

Level 1: Floor-Based Exercises

• Dead bugs (feet on floor)
• Glute bridges
• Bird dogs (small movements)

Level 2: Longer Lever/Hold Exercises

• Dead bugs (feet lifted)
• Modified planks (knees down)
• Bird dogs (full extension)

Level 3: Standard Positions

• Full plank
• Side plank (modified or full)
• Longer hold durations

Level 4: Dynamic Challenges

• Plank with reaches
• Pallof press
• Carries with various loads

Teaching Cues for Core Exercises

Planks:

• "Body in straight line"
• "Squeeze glutes"
• "Pull belly button to spine"
• "Breathe normally"

Dead Bugs:

• "Low back pressed into floor"
• "Move slowly with control"
• "Only go as far as you can maintain back position"

Putting It Together

Sample Foundational Session

Warm-Up (10 min):

• Walking (3 min)
• Joint circles and mobility (5 min)
• Movement preparation (2 min)

Movement Pattern Work (25 min):

1. Wall/Incline Push-Up: 2 x 8-10
2. Box Squat: 2 x 8-10
3. Band Rows: 2 x 10-12
4. Wall Hip Hinge: 2 x 8
5. Dead Bugs: 2 x 6 each side
6. Farmer's Walk: 2 x 30 sec

Rest as needed between exercises

Cool-Down (5 min):

• Walking (2 min)
• Stretching (3 min)

Progression Criteria

Progress to next level when:

• Current level performed with excellent form
• Completing all prescribed reps without form breakdown
• Client feels confident and ready
• No pain or excessive fatigue

Key Takeaways

1. Master fundamental movement patterns before complex exercises
2. Use progression systems—meet clients where they are
3. Quality of movement always trumps quantity
4. Be patient—foundations take time to build
5. Use clear, consistent cues
6. Core training should focus on stability, not movement
7. Progress systematically based on performance
8. Foundational strength enables future skill development