Beyond the Gym: How the 7 Primal Movement Patterns Enhance Your Daily Life
At LYFT Strength & Wellness, we believe in training with purpose—not just for aesthetics, but to build a body that moves well, feels strong, and performs in everyday life.
Our approach is rooted in Paul Chek’s 7 Primal Movement Patterns—the fundamental ways the human body moves: Squat, Bend, Push, Pull, Lunge, Twist, and Locomotion (Gait). Whether you're lifting a heavy grocery bag, playing with your kids, or sprinting to catch a train, these movement patterns are essential for strength, injury prevention, and longevity.
These 7 movement patterns are integrated into both our individualized programming and group training sessions to ensure that every member builds a strong, resilient, and balanced body.
The 7 Primal Movement Patterns & How LYFT Itegrates Them
1. Squat: The Foundation of Strength
Why it matters: Every time you sit, stand, or lift something off the ground, you’re squatting.
Daily Benefits: Improves lower body strength, posture, and mobility for everyday tasks.
🔹 How We Train It at LYFT: We program squats in various forms—Goblet Squats, Front Squats, and Tempo Squats—ensuring proper depth, stability, and strength for each individual.
2. Bend (Hinge): The Key to Lifting Safely
Why it matters: Picking up objects, lifting from the ground, and even reaching down all involve proper bending mechanics.
Daily Benefits: Strengthens the posterior chain (glutes, hamstrings, lower back) and reduces back strain.
🔹 How We Train It at LYFT: Whether it's Deadlifts, Romanian Deadlifts, or Kettlebell Swings, we ensure our members build powerful hips and a strong back—critical for both performance and longevity.
3. Push: Building Upper Body Power
Why it matters: Opening doors, pushing shopping carts, or pressing something overhead all require push strength.
Daily Benefits: Strengthens the shoulders, chest, and triceps while improving functional pressing ability.
🔹 How We Train It at LYFT: We incorporate Push-Ups, Overhead Presses, and Dumbbell Bench Presses in our programming—adjusting for each client’s strength level and mobility needs.
4. Pull: Essential for Posture and Grip Strength
Why it matters: Carrying heavy objects, pulling yourself up, and improving posture all rely on pulling strength.
Daily Benefits: Reduces back pain, enhances grip, and balances out excessive pushing movements.
🔹 How We Train It at LYFT: Our workouts include Rows, Pull-Ups, and Rope Pulls, all designed to develop a strong and injury-resistant upper body.
5. Lunge: Stability for Real-World Movement
Why it matters: Walking, running, and stepping up all involve single-leg movement.
Daily Benefits: Strengthens each leg independently, improves balance, and prevents injury.
🔹 How We Train It at LYFT: From Walking Lunges and Bulgarian Split Squats to Sled Drags, we emphasize unilateral leg strength to enhance stability and athleticism.
6. Twist: Core Strength in Motion
Why it matters: Life isn’t just forward and backward—we twist every time we reach, turn, or rotate.
Daily Benefits: Develops core strength, improves spinal mobility, and enhances athletic performance.
🔹 How We Train It at LYFT: We incorporate Medicine Ball Rotational Throws, Cable Twists, and Offset Carries like Farmers Carry, ensuring our members build rotational strength and resilience.
7. Locomotion (Gait): The Ultimate Functional Pattern
Why it matters: Walking, running, sprinting, and carrying objects are essential for human movement.
Daily Benefits: Improves coordination, endurance, and overall athleticism.
🔹 How We Train It at LYFT: We program Loaded Carries, Sled Pushes, and Sprint Intervals, reinforcing strong movement mechanics for real-life performance.
Train for Life, Not Just the Gym
When you train with LYFT Strength & Wellness, you’re not just building a strong body for workouts—you’re building a body that supports your lifestyle, your health, and your future.
By integrating the 7 Primal Movement Patterns into everything we do, we ensure that every member:
✔ Moves better inside and outside the gym
✔ Stays pain-free and injury-resistant
✔ Builds real, usable strength for everyday life