The fundamental movements beginners should learn before joining a gym

Nail these movements to transform the way you look, move and feel.

At our Body By brando studios, we take our members through 4 x 1:1 sessions which include the following movements (and some more) so that we can assess, address and progress them through the fundamental movements and nutrition program before allowing them to jump into the group environment.

We do this not only to create a safe and structured learning environment, but because it allows the athlete to feel comfortable whilst learning to become competent and confident, leading to safer and happier athletes which get faster results.

For those who aren’t able to make it to one of our facilities, follow and learn the following movements with “virtuosity” to transform your physique, increase your performance, move pain free and to change your perception of yourself and your surroundings.

I suggest completing 2-3 sets of 10 reps with a light weight to start with.

Work through each rep with control and tempo so that you can create a neuro-muscular connection and make adjustments as neccessary.

“The slower you go, the faster you’ll grow”.

The Squat: start with the air squat or goblet squat to ensure the motor patterns are perfected. Then you can carry this across to the other variations like front squat, back squat and overhead squat.

Push Up:  Whilst quite a basic movement, it is often done wuite poorly and leads to a lot of shoulder injuries. Follow these steps to make sure you’re doing them well.

Strict press: the most basic version of the vertical, overhead press. Watch the video to see the cues and motor patterns.

3. Strict Pull Up: the harder, yet safer version of the vertical pull.

For those who don’t have enough strength to complete a full body weight pull up, you could opt for an eccentric only, a banded or a jumping kipping option.

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