Exercise Selection: A Strategic Approach

The Problem with Imitative Fitness

A coach, observing a struggling client, asks, “What are you doing?” The client responds, “I don’t know really. I just saw it on Instagram.” This exchange elicits a collective sigh from coaches everywhere.

Indeed, social media is replete with individuals who appear fit, posting alluring fitness moves. However, most of these posts lack a “don’t try this at home unless” disclaimer. The consequence is analogous to a first - year engineering student enrolling in 400 - level college courses; the outcome is bound to be unfavorable.

In the realm of fitness, inappropriate movement selection, stemming not only from social media but also from a lack of awareness among fitness enthusiasts and even coaches, means that numerous people are engaging in movements and exercise programs that do more harm than good.

The Key to Effective Exercise Selection

The crux of the matter is that exercise selection must be individualized, taking into account an individual's strengths, weaknesses, and limitations. Whether you're a coach or a client, OPEX Fitness' pattern - based approach simplifies this process.

Understanding the Pattern - Based Approach

As OPEX CEO Carl Hardwick elucidates in this course, all exercises can be categorized into six movement patterns: Squat, Bend (hinge), Lunge, Push, Pull, and Core.

• Squat Pattern: We perform squat - like movements daily. For instance, sitting down and standing up exemplify the squat pattern.

• Bend (Hinge) Pattern: Bending over to tie your shoes is an example of the bend pattern.

• Lunge Pattern: Walking up stairs or even regular walking falls under the lunge pattern.

• Push Pattern: Putting something away in the cupboard is a push movement.

• Pull Pattern: Closing a door or starting a boat motor represents a pull movement.

• Core Pattern: Virtually every activity requires core engagement. Those who have injured their core are acutely aware of how challenging it becomes to do anything.

Exercise selection then involves determining which specific types of these movements are suitable for an individual.

Making Informed Exercise Choices

• Shoulder Flexion Test Example: If an individual or your client fails a shoulder flexion test (compensating by extending the spine or bending the arm when raising it overhead), overhead movements with load, such as shoulder press, push press, or snatch, should be avoided. A landmine press is likely a more appropriate alternative.

• Lunge Test Example: If a person can step forward into a lunge and stand back up without assistance or significant spinal rounding (or other compensatory patterns), loaded reverse lunges may not be the best choice.

It's important to note that while principles guide exercise selection, it remains more of an art than an exact science. Each individual is unique, so self - assessment or client assessment by coaches is crucial before arbitrarily deciding on suitable movements.

The Pre - Training Assessment

Before commencing a training program, it is essential to conduct an assessment (either for oneself or for clients). This assessment examines each movement pattern and provides valuable information for making informed exercise selection decisions.

The Six Movement Patterns and Practical Tips

1. Squat

• Included Movements: Air squat, goblet squat, back squat, front squat, zercher squat, overhead squat, wall ball shot, thruster, single leg squats.

• Practical Tip for Novice Athletes: According to Hardwick, a goblet squat, with its built - in counter - balance and a prescribed tempo (e.g., three seconds to lower and three seconds to stand) is an excellent starting point. Additionally, higher - volume repetitions aid novice athletes in developing and improving the squat pattern.

2. Bend (Hinge)

• Included Movements: Good morning, deadlift, kettlebell swing, RDLs (Romanian Deadlifts), single leg RDLs.

• Practical Tip for Novice Athletes: For novice athletes with limited balance and single - leg strength, a single leg RDL to a target, such as a 20 - inch box, is a viable option.

3. Lunge

• Included Movements: Walking lunges, reverse lunges, farmer carry lunges, overhead lunges, step - ups, lateral step - ups.

• Practical Tip for Novice Athletes: If an individual fails a simple lunge test (unable to step into a lunge, get the knee to the ground, and stand back up without compensation or using hands), an assisted split squat can be a useful exercise. This can be as straightforward as slowly lowering into a split squat while holding a dowel and using the dowel to assist in rising.

4. Push

• Included Movements: Scapular protraction in a plank, push - ups, bench press, floor press, landmine press, shoulder press, push press, jerk, burpees, dips, ring dips, handstand push - ups.

• Practical Tip for Novice Athletes: If an individual cannot pass a plank hold test (hold a front plank for 60 seconds), simple scapular protraction in a plank position is an effective way to build pushing strength. This helps develop control and strength in the plank position before progressing to build overall pushing strength.

5. Pull

• Included Movements: Banded pull apart, ring rows, pull - ups, chin - ups, muscle - ups, bent over row, lat pulldowns, Pendlay row.

• Practical Tip for Novice Athletes: Spending as much time as possible in the top of a ring row hold (rest and repeat three times) is an excellent method to build scapular retraction and muscular endurance in the pull pattern.

6. Core

• Included Movements: Everything uses the core, but some core - dominant movements include planks, side planks, sit - ups, tuck - ups, v - sits, barbell rollouts, dragon flags, toes to bar.

• Practical Tip for Novice Athletes: Hardwick recommends that novice athletes focus on planks. Building strength in both front and side planks will enhance core engagement in all activities, whether in the gym or in daily life. Novices should continue planking until they can hold each side plank for two minutes.

Conclusion

In conclusion, randomly choosing exercises based on their Instagram - worthy appearance is not the formula for success. Instead, a deliberate, calculated, and individualized approach is essential. Take the time to determine what you or your clients truly need for long - term success in fitness.