Most of us want to get stronger, move better, and feel more confident in our bodies, but sometimes, figuring out how to do that in our workouts can feel overwhelming. That’s where our Dynamic Movement System comes in.
This system is built around five basic actions that we all do naturally, every day: Push, Pull, Squat, Hinge, and Carry. When you train these movements properly, you’re not just building muscle. You’re creating a body that’s stronger, more balanced, and better equipped to handle whatever life throws at you.
Understanding these movements will make your workouts more meaningful and make your progress more noticeable, so let's walk through each of these core actions!
Real fitness isn’t just about doing random exercises or lifting the heaviest weights. It’s about training your body to move the way it was designed to: efficiently, safely, and with purpose.
These five movements are the foundation of that. Think of them as the building blocks of functional strength. When you train them correctly, your body becomes more balanced and functional. This means you’ll perform daily tasks more easily, prevent injuries, and improve your overall strength.
Examples: Push-ups, bench press, shoulder press
This is the movement where you extend your arms away from your body, like when you push open a door or do a push-up. It primarily targets the anterior chain, which is the group of muscles located on the front of your body (chest, shoulders, and triceps.)
How it works:
You’re using your shoulder muscles to move your arms forward or overhead. Good technique means keeping your core tight and your body stable, so you’re not just relying on your arms but using your whole body to push effectively.
Why it’s important:
A strong push helps with everyday tasks like pushing furniture, opening heavy doors, or even getting up from a seated position.
Examples: Rows, pull-ups, deadlifts
This movement involves pulling objects toward your body or lifting yourself up. It mainly targets the muscles on the back of your body (back, biceps, and forearms.)
How it works:
You’re using your back and arm muscles to retract your shoulder blades and pull or lift. Keeping your core engaged and your shoulders stable is key. Good technique means avoiding shrugging your shoulders or overusing your arms alone. Instead, you focus on engaging your back muscles to do the work.
Why it’s important:
A strong pull helps you perform daily tasks like opening heavy doors, pulling objects toward you, or lifting yourself up onto a surface. It also supports good posture and shoulder health by balancing pushing movements.
Example: Bodyweight squat, goblet squat, box squat
This movement involves bending at your hips, knees, and ankles to lower your body, then extending to stand back up. It’s a fundamental movement pattern that mimics sitting down or standing up.
How it works:
You’re lowering your hips and bending your knees while keeping a neutral spine and an engaged core without collapsing or excessively leaning forward. The quality of this movement depends on you hip, knee, and ankle mobility and maintaining control throughout the movement.
Why it’s important:
Squats build strength in your legs, hips, and core. They make everyday activities like sitting down, standing up, or lifting from the ground easier and safer, while also improving mobility and balance.
Examples: Deadlifts, kettlebell swings, hip hinges
Hinging is a movement where you bend at your hips, keeping your back straight, like when you’re picking something up from the ground or swinging a kettlebell. It’s all about moving your hips rather than your back.
How it works:
Your hips do the bending, and your core keeps your spine in a neutral, safe position. You’re driving the movement from your hips, not your lower back.
Why it’s important:
Mastering hinges helps you lift heavy objects safely, protects your lower back, and improves power for many athletic movements.
Examples: Farmer’s carry, suitcase carry, overhead carry
Carrying is simply holding or transporting weight, like carrying grocery bags or a backpack. It’s a full-body challenge that tests your grip, stability, and endurance.
How it works:
You hold or carry weight while keeping your body upright and stable. Your core and shoulders work together to maintain balance and posture.
Why it’s important:
Carrying exercises build real-world strength and stamina, making daily tasks easier and helping prevent falls or injuries.
Here’s the really cool part: these five actions aren't separate. They’re all interconnected, and a balanced training plan includes all of them. When you train push, pull, squat, hinge, and carry together, you’re creating a body that moves well, stays injury-free, and can handle activity with confidence.
For example, a typical workout might include squats to build leg strength, hinges to protect your back, pushes and pulls for upper-body balance, and carries to develop endurance and stability.
Together, these five core movements create a well-rounded, resilient body.
So, what’s the big picture here? It’s simple: by understanding and training these five core actions, you’re setting yourself up for success in daily life and in your fitness journey. You’ll move more freely, lift heavier, and avoid injuries long-term.
At PRSNL, we focus on these fundamental movements because they’re the most effective way to build real-world strength, the kind that lasts and makes a difference.
If you’re ready to start moving smarter and feeling stronger, let’s talk. Our coaches can help you incorporate these movements into your routine to start crushing your goals!