6 Fundamental Movements Every Guy Needs To Be Doing!

DISCOVER BLUE STAR TODAY ➞ bit.ly/2KRAV7z
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Did you know there are 6 fundamental movements that every guy should be doing, but for some reason so many don’t? Skipping these movements can lead to injury, muscle imbalance, lost muscle growth opportunity, and more.
The 6 fundamental movements are: squat, lunge, hip hinge, push, pull, and loaded carry.
We’ve listed the main exercises for each of these movements in a progressing order from easiest to most difficult so you can begin incorporating them into your workout routine immediately regardless of your experience level.
These 6 movements are how your body naturally moves and functions, so if you want to build a balanced and proportioned body with more power and explosive strength, these movements are how to do it. From now on, be sure to do each of these movements at least once every week to set yourself up for a lifetime of explosive workouts with head-turning results!
Movement #1: Squat
Squats are an incredible full body exercise that primarily train the hips, quads, glutes and hamstrings. The following four exercises are critical for properly progressing to build huge leg muscles and core strength.
Bodyweight Squats
Goblet Squats
Barbell Front Squats
Barbell Back Squats
Movement #2: Lunge
Lunges are often forgotten about by beginners or skipped-over by seasoned lifters, however all professional athletes and fitness pros know that it’s an absolute staple of any well-rounded training routine. Get familiar with:
Split squats
Stepback lunges
Forward walking lunge
Movement #3:
The hip hinge is essential to developing explosive power. Here are four great exercises to help you do that:
Bodyweight/Single Dumbbell Romanian Deadlifts
Single Dumbbell Deadlifts
Low Rack Pulls - just below the knee
Barbell Deadlifts.
Movement #4: Push
There are two main pushing movements: the horizontal push and the vertical push.
Horizontal push exercises include:
Incline Push-ups
Flat Push-ups
Dumbbell/Barbell Bench Presses
Be sure you’ve progressed and mastered your horizontal push exercises to learn proper engagement and activation of the supporting muscle groups before getting carried away vertical pushes.
Vertical push exercises include:
Single Arm Overhead Dumbbell Presses
Dumbbell Overhead Presses
Barbell Overhead Presses
One thing to remember here, don’t neglect your core. A lot of guys focus too much energy on loading up the bar and end up twisting their torso into unimaginable positions just to get the weight up. Pay attention to your form. Your body will thank you and the results will prove it.
Movement #5: Pull
Just like the push, there are two main pull movements: the horizontal pull and the vertical pull.
Horizontal pull exercises include:
Chest Supported Rows
Bodyweight Inverted Rows
Single Arm Dumbbell Rows
Barbell Bent Over Rows
Vertical pull exercises include:
Lat Pulldowns
Assisted Pull-ups
Bodyweight/Weighted Pull-ups
To maximize your functional strength and improve overall upper body balance, aim for 2 horizontal pull exercises for every one vertical pull exercise.
Movement #6: Loaded Carry
There’s no point being able to lift heavy weight if you can’t carry it anywhere. Big loaded carries get everyone’s attention as they’re a clear sign of true strength. Here are 5 great loaded carry exercises for you to master:
Dumbbell or Barbell Farmer’s Walks
Single Arm Farmer’s Walks
Zercher Carries
Mixed Grip Carries
Overhead Carries
Master these cornerstones of training and you’ll be well on your way to building a powerful, head-turning physique that’ll allow you to keep training for years to come. These compound benefits are exactly why some guys stay lean and mean all year ‘round, and other guys can’t go 6 weeks without taking time to recover from a brutal injury.
Add these essentials to your routine at least once a week and watch your body change in ways you didn’t think were possible. Remember, we’re not saying gyms don’t need equipment. There’s a time and a place for everything, but you need to know the rules before you can break them.
Hit that thumbs up button if you liked this video and be sure to subscribe today so you’re the first to know when we post our next video full of tips, tricks, and training advice. Believe me, you don’t wanna miss a single one.
Until then, keep training hard!
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#6Movements #FundamentalMovements #BestExercisesForMen

[@mahqudah82]

I can notice my legs are getting exploded after doing this whole exercise once for the last 5 weeks; 1st time was the hardest but then it turned to a magic; keep it up guys💪💪💪👊

[@BlueStarNutraceuticals]

Glad it could help madrid! Keep up the great work 💪

[@BlueStarNutraceuticals]

If your program doesn't include ALL 6 of these Fundamental Movements - It is simply incomplete! Enjoy and keep training hard! And to find out more about how Blue Star Nutraceuticals can help you get the results you desire and deserve, faster than you ever thought possible, visit our website today ➞ bit.ly/2KRAV7z

[@tedquest5273]

Hey how old are you,

[@debdootdey7290]

What about dips?

[@BlueStarNutraceuticals]

Dips are a great "push" exercise you can utilize.

[@johnpv6498]

Great video. I've built a solid physique following 5 fundamental movement patterns over the last few years. I focus on Push Pull Squat Hinge and Carry movements with a few accessories on a PPL rouutine. I'm a fan of lifting moderate weight and sometimes heavy. I don't personally enjoy doing lunches. I find them hard on my knees, and I get enough results focusing on Squats and Rdls.

[@BlueStarNutraceuticals]

Thanks for sharing! It's awesome to hear about your success with those fundamental movement patterns. Squats and Romanian Deadlifts are great choices, and it's important to stick with what works best for you. Keep up the great work! 💪

[@esthersarabia8866]

Gals can do these as well :)

[@BlueStarNutraceuticals]

absolutely - great movements for everyone to be doing.

[@fitsoul1483]

Can and should be doing

[@miperritopinon]

People don't train like this anymore, nothing but instagram models nowadays. Thank you Bluestar for repaving the road.

[@BlueStarNutraceuticals]

You got that right! Doing our best to put out the best fitness content on KZbin! Thanks for watching

[@mattstirling2066]

💪🏼🔥👊🏼 - Thanks for watching!

[@miperritopinon]

@Jaime Wrong, people in general have replaced these fundamental movement with machines and isolation exercises.

[@therealdaniellevy]

Love this. SO many people lack a basic education about how to train effectively and this is a really good starting point.

[@BlueStarNutraceuticals]

Absolutely! It all starts with the proper fundamentals!

[@babymarcus123]

Wow. Thanks.

[@BlueStarNutraceuticals]

Glad you liked the workout Doc! Appreciate the support

[@Brockthedog315]

Really love full body workouts. Lists like these always help me refresh my thinking to make several routines per week to get as many of these in as possible and keep up the muscle confusion. Thanks.

[@BlueStarNutraceuticals]

glad you liked the video brother! Keep things exciting and keep training hard!

[@JMK15]

Spot on with the hip-hinge information. Once you have that understanding, it really does help and allow the other exercises fall into place. Great content, as always.

[@BlueStarNutraceuticals]

Thanks brother! Glad you appreciate and see the value in the content we put out. Just following our mission of providing the tools you need and knowledge to use them to help transform your physique! 😀💪💯

[@trenerka.oktawia]

Good job! 👊

[@BlueStarNutraceuticals]

Thank you! Cheers!

[@vipankumar5264]

Simply Wonderful

[@BlueStarNutraceuticals]

Thanks! Glad you liked this one! Definitely a video every guy needs to see and start implementing more if they're not already!

[@pjny21]

Great vid

[@BlueStarNutraceuticals]

Thanks for watching! Glad you liked it 💪

[@owen-nk5nn]

This is a great video makes sense ive started the different carries already helping at work and home real world benefits

[@BlueStarNutraceuticals]

Awesome to hear Owen! Keep up the great work!

[@owen-nk5nn]

Great video as always really enjoy them .hello from Australia

[@BlueStarNutraceuticals]

Hey Owen! Appreciate you watching from Australia! Hope your Summer is off to a great start there 💪 Glad you enjoyed this video, thanks for watching

[@experiabrasil]

Thanx!

[@BlueStarNutraceuticals]

Glad we could help out! Keep training hard Manoel!

[@petervasz3739]

Best video going to do these

[@BlueStarNutraceuticals]

Awesome to hear Peter! The fundamentals are important no matter what your goals or experience level!

[@Kennthpassanisi8139]

I just ordered a150 day supply of Status. It's been over 30 years since I've worked out regularly. I'm 60 years old, 6' 2" and roughly 75 lbs overweight. Is there any one here who started at my age with this product and company who has been successful at looking like these men and accomplishing what they have?

[@BlueStarNutraceuticals]

Yes Kenneth! Huge step in the right direction. Congrats! We've helped thousands of people get into the best shape of their life at 40, 50, and yes even 60! Whatever you need, we're here to help!

[@Kennthpassanisi8139]

@@BlueStarNutraceuticals Thank you. I will definitely keep your offer to help me in mind

[@hayatial-yawmiya1681]

Hi Matt thx alot for this content, these simply enrich my training. Im a 42 year young mum with 4 kids n jst fell in love with lifting weights few months back. Wish me luck!

[@BlueStarNutraceuticals]

Thats amazing to hear fida! Thanks for watching! Keep up the great work and good luck! 😀💪💯

[@mahmoudsadeq7367]

Guys, you are the greatest trainers I follow; with noticeable results; keep on doing the great work; Kudos to all of you.🙏

[@BlueStarNutraceuticals]

Thanks Mahmoud - glad you like the videos!

[@The_faizanSachora]

Hey can we make a full body workout routine with these. like by taking 1-2 exercises from each movement and do 3-4days/week ? Btw value adding information 👍

[@BlueStarNutraceuticals]

Absolutely, that's one of the best ways to break them up. Glad you enjoyed this video!

[@imhassane]

That’s what I’m doing, I’m so proud

[@BlueStarNutraceuticals]

Great to hear! Keep training hard!

[@PhillipSchlueter]

Love your videos guys! So much useful information, great looking athletes exampling exercises!

[@BlueStarNutraceuticals]

Thanks! Glad you liked the video - appreciate the watch and the supportive feedback!💪💪

[@mattstirling2066]

Glad we can help, Phillip! Let us know how else we can help my man!

[@PhillipSchlueter]

@@mattstirling2066 Thanks for your response Matt! Love to workout someday in the Blue Star gym with one of you guys!!! Several years ago I entered one of your contests, didn't win but wished I looked like I do now and maybe I would have. I'm now 70 years old but I perform on a much younger level Here's a picture. www.dropbox.com/s/tfag2c9tiw2fo60/20180105_085523%20%284%29.jpg?dl=0 Am I lean and mean enough for you young dudes?

[@mattstirling2066]

Hey Philip, for sure, happy to connect! And WOW, you're in AMAZING shape... YOU - ARE - SHREDDED! We've had talks of doing some camps at the Private Blue Star Facility - If we did, you'd surely be invited 💪🏼 as it would be great to have you. Until then, keep training hard 🔥

[@akhil1753]

I do this 3 days per week as full body workouts. But one question though, will there be muscle imbalances, like side/rear delts, traps, triceps, biceps, calves, hams etc.. and if so is there a way to tackle them.

[@BlueStarNutraceuticals]

These tackle every major movement pattern your body is designed to function in. If trained properly and proportionately there should be no muscle imbalances, however normal variations in strength/mobility can cause imbalance over time so it's always important to view your physique and results on an individual basis and address any underdeveloped areas as necessary or as desired according to your needs and preferences.

[@akhil1753]

@@BlueStarNutraceuticals Thank you for the awesome and well detailed reply mate. So I will just keep training in this format and if some imbalances comes up, I will see it then.

[@texastorres3505]

6 Fundamental Movements: Squat-bodyweight, goblet, bb front, bb back Lunge-split squat, stepback lunge, forward walking lunges. May be loaded to increase difficulty Hip hinge-bodyweight/single db rdl, single db dead, rack pull just below knee, bb deadlift Push-horizontal incline pushups, flat db/bb bench press. vertical single arm OH db press, db OH press, bb OH press Pull-horizontal pull chest support row, body weight inverted rows, single arm db rows, bb bent over rows , vertical pull lat pull, assist pullup, body weight pullups. 2 hor for 1 vert Loaded carry-db/bb farmer carry, single arm farmer carry, zercher carry, mixed grip carries, OH carries

[@BlueStarNutraceuticals]

Thanks for watching brother - we do also have these all listed in the description of the vid 👌💪

[@texastorres3505]

Blue Star Nutraceuticals I didnt notice! My bad😂

[@BlueStarNutraceuticals]

@@texastorres3505 no worries haha - keep training hard!

[@texastorres3505]

@@BlueStarNutraceuticals I do have a question that is based off your video, however. So I understand these are the fundamental exercises; these exercises build your basic overall strength, as well as build a strong core. What is the next tier of exercises Blue Star Nutraceuticals would recommend to compliment or advance an experienced lifter that has been practicing these fundamental lifts and has seen successful progress using these lifts? For example: for shoulders y'all recommend fundamental overhead pressing, but would you recommend an advanced lifter to also incorporate dumbbell lateral raises, etc? And what about arm development through bicep curls and tricep extensions to aid in pulling and pushing lifts? Once we have built a good foundation using your 6 recommended fundamental movements, what are the next best exercises to continue seeing strength and size gains? Thank you. I look forward to reading your response. Perhaps this is an idea for another video.

[@texastorres3505]

Blue Star Nutraceuticals Additionally, what are some fundamental cardio exercises Blue Star Nutraceuticals recommends?

[@360degreesoffitnesswellnes6]

Norepinephrine is an ingredient Blade Fat Burner But the Common side effects of norepinephrine include: Slow heart rate. High blood pressure (hypertension) Irregular heartbeats (arrhythmias) Confusion. Anxiety. Shortness of breath, with or without respiratory difficulty. Headache. Nausea and vomiting. How can this help me?

[@BlueStarNutraceuticals]

There are side effects of anything in improper amounts. Even water. With other hormones, norepinephrine helps the body respond to stress and exercise. It helps improve thermogenesis (burning of calories to generate body heat), break down fat and provide more energy to the body. It can also help with increasing attention and focusing on performing a task. However, like with anything, you should always do your own due diligence to discuss any changes to diet or exercise with your doctor.

[@mahmoudsadeq7367]

Happy new year 🎆 Guys this workout is jut like a war tank; I used to do it fir the last 3 weeks since I saw it and you know what; I can feel the difference; such a power and stamina enhancer; for me your channel workouts are the best I ever followed and can feel the difference in almost 45 days following your directions; I feel exploded after every workout; Happy new year 🎊 again and thank you; keep it up guys 👍

[@BlueStarNutraceuticals]

Happy New Year Mahmoud - appreciate the support and glad you're getting results from these workouts. Each workout and video we put out is professionally designed to help get you the greatest possible results in the least amount of time. 👌

[@mahmoudsadeq7367]

Well done bros👌

[@19TheSlacker]

Hi, my workouts are chest and biceps two times a week, back and triceps, two times a week, shoulder and forearms two times a week, and legs and abs once a week. After every workout, I do 20 push ups, 40 crunches, and 30 thoracic extensions. I want to implement your exercises to my weekly workout, would you recommend doing these Monday and Friday, Tuesday: chest and biceps, Wednesday: legs and abs, Thursday: back and triceps, Saturday: shoulders and forearms. Or how would you recommend to arrange the workout? I'm looking to bulk up on my upper body, my legs are pretty strong.

[@BlueStarNutraceuticals]

There's not really a right or wrong way to split up your workouts. It's finding whatever works best for you and motivates you to keep training with full intensity to achieve progressive overload week after week. Some enjoy doing upper/lower splits. Some enjoy Push-Pull-Legs. Some enjoy Full body 3-5 days per week. And still some prefer individual muscle group splits throughout the week. So try out what you feel most motivated to for now, see how you like it and adjust if necessary.

[@tylerhardiman6874]

Really enjoyed the information from this video. I was looking for some clarification: It was stated two horizontal pulls for every one vertical pull. Would it be the same rule of thumb for the pushing exercises or is that for us to decide?

[@BlueStarNutraceuticals]

That would be a good rule of thumb for the pushing exercises as well. Glad you enjoyed this video. Keep training hard!

[@F125yourself]

I just purchased my 1st bottle of Blade. Hoping that it will bring my metabolism back!! Some if not MOST of these movements will be ill advised for me. I have had my L4 & L5 vertebra fused and just can not bend or move in that area without causing stress and eventually pain to that fused section of my spine. Even carrying heavy weight is not a good idea. I have trusted in the reputation of the Guy from the sales pitch video to purchase this stuff. Hoping that he would not lead me down an empty road. I'm about 35 lbs overweight and simply want that weight off. Getting "ripped" is not on my wish list at all so I'm going to give this an honest test. I will be doing a before and after video, which will be embarrassing for me to show anyone looking into this product if it really will work even if you do NO exercise AS ADVERTISED in the sales clip. I will return to update this process with links when the product arrives!!! Wish me luck!

[@BlueStarNutraceuticals]

Look forward to your updates! As stated on the site and product itself, Blade works best when combined with proper training and diet. Be sure to follow along with our weekly Faster Fat Loss series on the channel, along with our 3x3 Faster Fat Loss Diet Plan on the channel and you'll be sure to get the most from Blade to crank up your metabolism, burn unwanted bodyfat and transform your physique!

[@F125yourself]

@@BlueStarNutraceuticals Thanks for the tip and although I may not be able to do the full range of the motions suggested here I WILL try to go as far as my back will allow! Again, thanks!!!

[@joesimpson1894]

What sort of sets and reps would you recommend?

[@BlueStarNutraceuticals]

Start with 3 sets of 10 reps to practice each of the movements then work them into your regular workout routine.

[@masomza347]

I love ur workouts... Please make vids with females performing the workouts

[@BlueStarNutraceuticals]

thanks for watching - we are a men's supplement company - but that may be something considered in the future with our sister company FemmeForme. 👍

[@SunCannon]

But what would you suggest for starting weights/reps/sets on any of these excercises? Speaking from someone whose exercised for years. I've also injured myself a couple times so its really important to me to start at a realistic set. Could I try all of these at a low load in one workout? Break it up into 2 or 3 sessions? I'd love to hear about this more in depth.

[@BlueStarNutraceuticals]

You can do all in one session to practice the movements, or you could split them up and spread them throughout your regular workout routine, it really depends more on personal preference and what you physically feel better with. Doing all 6 of these fundamental movements can be a lot, especially if you're going really heavy. But starting out you should always start light with what you're comfortable with and able to control, then gradually improve over time. A good rep range for these would generally be between 5-8 reps, however depending on your goals you could go lower or higher. Lower for more strength focus, higher for hypertrophy and/or muscular endurance. Hope that helps out!

[@SunCannon]

That's great! Thank you.

[@denvergriffin5555]

One can reduce it to four: lunge, hinge, push, pull. Get awesome at those four, and you won't care what you squat, and you'll be able to pick up and carry whatever you want.

[@BlueStarNutraceuticals]

It's not about showing off how much you squat, it's about training all the fundamental natural movements of the body that everyone should be able to do and getting better with them over time. If you're skipping any of these 6, you're missing out on a lot of results and will develop imbalances leading to preventable issues down the road.

[@Faizanali-yz4db]

Pull ups vs rows Which is better??

[@BlueStarNutraceuticals]

Both work your back in different ways. Rows are a horizontal pull movement that help more with density and thickness in back, working more mid-back, pull ups are a vertical pulling movement that can help add more width and target the lats more. Both movements should always be included in a well rounded training routine.

[@rahulpattnaik6384]

How should we track the loaded carries? with sets n steps or with 30 60 sec walk?

[@BlueStarNutraceuticals]

Usually easier to track by distance walked or duration

[@FitnessEnglish]

Hey Blue Star Nutraceutical! Thank you for your useful videos. I've got an intermediate English level and not always understand your speech. I would be grateful if you would use subtitles. Can anyone help make out the sentence 2:40? Thanks ))

[@BlueStarNutraceuticals]

We have all the text in the description of the video.

[@FitnessEnglish]

@@BlueStarNutraceuticals yes, I see, but there isn't 2:40sec sentence, and I really need to understand it, pleeease))

[@MistaR17]

"All 3 of these variations can be loaded with a free weight of your choosing to increase the difficulty"

[@StevenSouligne]

What is Blue Star’s suggestion for substitutes for lunges and squats? I have knee trouble from football injuries.

[@BlueStarNutraceuticals]

Very common - for lunges, try substituting with step-back lunges or stationary split squats, as those are generally easier on the knees. As for squats - try box squats which allow you to limit the degree of flexion in your knees and can help ease stress on the joint. We actually have a whole video for a knee-friendly lower body workout in the works so keep an eye out for that in the future - in the meantime give those substitutes a shot and let us know how it goes!

[@StevenSouligne]

Blue Star Nutraceuticals thanks so much. Looking forward to showing you guys the before and after for me. I’m down 50 pounds in the past year and half and have cut major inches in the past 2 years.

[@yahdig.solid_leonhard3814]

Hold a plate to your chest & do box squats ! Just google box squat !!

[@gan9930]

what about rotational movements...???

[@BlueStarNutraceuticals]

Rotational movements for the obliques can be great to add in too.

[@rithishreddy6915]

sir can these exercises can be done by cricketer

[@BlueStarNutraceuticals]

Absolutely

[@SB9426Plays]

I've looked up so many great videos on your channel.👍🔥 But I can't find one for fat people, Like fat to lean training or how to get a flat belly. 😕 Please help.

[@BlueStarNutraceuticals]

We have an entire weekly Faster Fat Loss series dedicated to burning fat and building lean muscle. Apply the workouts and principles in those workouts combined with our 3x3 Faster Fat Loss Diet Plan video we have on the channel and you will be able to burn fat and get lean the quickest way possible

[@SB9426Plays]

@@BlueStarNutraceuticals Thank you for the reply. Can beginners do them too? 🤔 Most of your workouts seem targeted towards those having good experience in the gym. 😕

[@ariesdm1981]

How many sets and reps needed for these exercises?

[@BlueStarNutraceuticals]

Because these are compound movements, most should be around 3-4 sets within the 5-10 rep range. But will depend on your training split, rest of your workout routine and your overall goals for your physique and performance.

[@ariesdm1981]

@@BlueStarNutraceuticals And what about the rest intervals for each set? Let's say my goal is strength / hypertrophy.

[@BlueStarNutraceuticals]

@@ariesdm1981 Well if your goal is more strength focused, 5-8 rep range with 2-3min rest times between sets. If more hypertrophy 8-12 rep range with 1-2mins rest between sets.

[@ariesdm1981]

Also, how to progressively overload on these movements? By how many lbs/kgs ?

[@BlueStarNutraceuticals]

@@ariesdm1981 no way of objectively stating that. It will be completely dependent on your individual strength, consistency, frequency and intensity put into your training, along with your nutrition/sleep habits. Way too many contributing factors. Any specific number of Lb would be completely arbitrary. Simply work at improving over time at your best pace.

[@rayeesyassin9351]

Are you army?

[@BlueStarNutraceuticals]

He is not, but built like a super soldier right? haha

[@Faizanali-yz4db]

Can i do this workout 3 times a week?

[@BlueStarNutraceuticals]

Absolutely.

[@drewbaggerley7828]

Blue Star Nutraceuticals Can I do push, pull, squat and hip hinge everyday?

[@billajoao]

any thoughts on hio thrusts??

[@BlueStarNutraceuticals]

Hip thrusts are one of the best hip hinge exercises you can perform.

[@billajoao]

@@BlueStarNutraceuticals so you can either replace for the deadlift or add it to to hip hinge workout, is that it? Since you didn't mentioned in the video I got curious...

[@BlueStarNutraceuticals]

@@billajoao Yes, we just gave one example for each movement, but there are many alternative exercises you could perform for these movements. You could either replace deadlifts with the hip thrust for the hip hinge movement or add it as an additional hip hinge movement.

[@billajoao]

@@BlueStarNutraceuticalsright! Thanks a lot for the content btw, this really simplifies things a lot!

[@BlueStarNutraceuticals]

@@billajoao Glad we could help out!

[@jc.eh.123]

what happened to the dips

[@BlueStarNutraceuticals]

Dips are a great push exercise you can utilize

[@ashokkumar-mo6pc]

Set and rep how much not mention ?

[@BlueStarNutraceuticals]

This is just showing you the movements, not a workout in itself. Start out performing 3 sets of 10 reps of each to practice the movements and work them into your regular workout routines.

[@ashokkumar-mo6pc]

3set same weight ?

[@user-xedwsg]

ROTATION. YOU FORGOT ROTATION