6 Athletic Movement Patterns You Should Be Training

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What makes athletes move with ease, power, and precision? Hitting the genetic jackpot, of course! ;) ...But also, they spend time training fundamental movement patterns that carry over into their sport. In this video, Ryan will take you through 6 fundamental movement patterns.
0:00 - What is "functional movement" anyway?
1:04 - #1 Pushing
2:59 - #2 Pulling
5:40 - #3 Squatting
8:00 - #4 Rolling/Rotating
10:05 - #5 Twisting
11:39 - #6 Locomotion
Learn how to cultivate your athleticism: gmb.io/athleticism/
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We really hope you found this video useful. Please leave a comment if you have any questions at all. We'll do our best to help.

[@Jenwunder]

I’m a Lifeguard so obviously I swim but I like to work on being able to do all these moves. Not just because they’re cool but because I’m fighting the getting old thing... I’m 58 and can still keep up with the youngsters thanks in a HUGE part to GMB. 🙏🏼

[@garybrown9719]

Im 57 finding it hard to keep up with youngsters

[@alluringbs]

Hello Ryan. Thank you for sharing this functional movements. I just turned 66 although people think I’m in my 40’s my body and my flexibility will look much better by starting practicing your amazing and fun exercises. God bless you. I will share with my clients. I know they are going to think that I’m insane but I’m sure they are going to enjoy them as much as I do. Take care and keep up with the good work. Rosa from Connecticut.

[@one4320]

Dog's got the best moves!

[@indriadrayton1132]

I just love how the doggy is all unconcerned and sleeping back...

[@gelyasabath]

The very functional movements and great foundation that helps me a lot since i follow Ryan and GMB! Thanks Ryan and GMB team!

[@jessicazoo]

Fantastic work guys, love your channel and your overall approach to functional traininng. Thumbs up!!

[@gmbfit]

Thanks!

[@courtneybishop2583]

And thanks for all the helpful info :)

[@seanjmoran]

Hey Ryan, thanks for sharing these ideas. I have been focusing on pull-ups, dips, rows, and push-ups. I would like to start incorporating more of these functional movement patterns into my warm-ups as well as play around with them and explore the possibilities on my recovery days. I'm going to check out the 20-minute Locomotion Circuit you recently posted next. Thanks again for sharing!

[@ryanhurst3068]

Thanks for watching! Lemme know how the circuit goes. :)

[@IBkochman]

I do several physical activities, including working in a tire shop which has me on my feet all day and often lifting and moving heavy and awkward objects. But the reason I most want to improve my strength, flexibility, and motor control is for my partner acrobatics practice. There's a huge difference working on my own vs working with a partner, so I'm always looking for more solo training that might translate well to lifting someone else.

[@ryanhurst3068]

That's great to hear that you are not only doing something you enjoy but also have someone to share that with. Keep working on your pressing strength! ;) :)

[@edoardoburlini8394]

Great. Logical induction, from the very movements to the principles.

[@33Jenesis]

Can’t agree more! I am working on strength, flexibility, and control. I can’t do what you do by missing one of the 3.

[@NobodyXX]

I love your work 💓

[@mrmunson5423]

I like the BOSU ball Ryan 😀 GMB has literally changed everything for me and countless others, it’s fun to move better and pain free. I mention GMB to most of my gym clients.

[@gmbfit]

hahahaha - thanks so much for sharing the love :) It makes us really proud to know that people are finding what we do so helpful.

[@normanquednau]

I personally add the backbend familiy… Low bridge, high bridge, queda de rins, transitions… But I love this video!!

[@sphysio1148]

Great Video! I am doing elements right now and I love the simplicity and the effectivenes of the Program. As a Physical Therapist I am allways looking for effective but simple exercises for my patients and gmb is allways a great Inspiration for me. Thanks to the Posse for the great work.

[@gmbfit]

Thanks so much - really glad you're finding it helpful for your patients.

[@sweethomeal7938]

Total newbie to this whole approach to fitness...but gosh...you guys are truly inspiring and motivating. At 50, my body is starting to have an attitude, and as someone who has been naturally athletic for most of my life, I miss the movements that used to come so naturally. BUT....I'm thankful I found you guys and feel excited about getting my butt back in gear! Many thanks!!

[@gmbfit]

Right on - really glad you found us :) Getting older does make you think about taking care of your body in a way that wasn't as much a priority before. The nice thing is that 50 is still plenty of time and potential for most of us to keep improving and develop strength and resilience for a while to come.

[@andyofzz]

Only fitness channel featuring jeans

[@lizvaughn6598]

😀And no backwards hat either - what a relief!

[@alejandrabruzual]

Love your dog!!!🥰💕💕💕

[@parnamukherjee2334]

Love your channel. I have a rare movement disorder, so keeping physically fit is super important for me. I try your movements as often as I can.

[@gmbfit]

Thanks! Keep practicing what you can - I don't know your specific situation, but I've seen a ton of people overcome some very limiting issues, and it's great to see that you're working at it :)

[@webbfamilyau]

These are great,thanks. Do you have similiar instruction for people who need something before they get this this starting point, such as ability to get down onto the floor, and up again, before the shoulder role to prepare to be able to do that etc. thanks Fiona

[@gmbfit]

Yup, there's lots. Check our channel and website.

[@sheen83ss]

Thx🙏

[@proximacentaur1654]

What has worked for me is using my sofa and chairs less often and spending more time on the floor with a good mat and some cushions. It took a while but its become second nature to get into a range of positions with comfort and control. I'd recommend that to anyone who is able to try it. Excellent video.

[@gmbfit]

For sure, spending more time on the floor is one of the best ways to get used to moving around differently :)

[@christi2556]

I am breakin and the dance involves a lot of all the movements you listed except for pulling. It also requires a lot of mobility and strength and I'm looking to find additional conditioning session from this channel to up my game 💪🏾

[@gmbfit]

Break dance is awesome. Keep with it :)

[@rubabhuss2791]

Awesome video. Thanks for making it. What is that noise at @12:46 ?

[@gmbfit]

That's the sound of a microphone rubbing against a shirt.

[@MustacheVerra]

Interesting.

[@monkeybeak2056]

I relate more to the dog. I think i have a long way to go. 😁

[@one4320]

What have I learned doing super slow pushups? For me, engage the back muscles to stabilise my right scapular due to an old elbow break that's been rotating the scapular forward. In the past I've found pushups awkward and a strain, this is a big help. Sounds a bit counter intuitive, but engage the back for a pushup!

[@gmbfit]

Right on - people tend to reduce push-ups to either pecs to triceps, but you should really be engaging the entire body.

[@Kelster23]

How can I adapt the pull movement? I can't figure out what I can use at home to work on it (I don't have access to rings or something similar). I do feel that is a movement I need to give some focused attention to. Thanks! PS-Bree is livin' the life!

[@ryanhurst3068]

Hahaha! Yeah, Bree's got it good. :) In a recent vid I show how you can use a table for rows. check it out here -> kzbin.info/www/bejne/q6rQlK2qiLqCrKM

[@iTonyRoo]

Thanks, I like this one and the burpees video. I m 65 and still running and surfing. (Longboard 9.8) I m 5’9” tall and 174 pounds.

[@gmbfit]

Right on, Tony. Keep moving :)

[@maurile]

The video's description mentions the six fundamental movement patterns from your book. I'm not sure what book is being referred to. Am I missing the link to it?

[@gmbfit]

"In our book" meaning the ones we believe are important. It's a metaphor; there's no actual book.

[@maurile]

@@gmbfit Ah, that makes sense, thanks.

[@petermarshall7882]

What is your goal, is the question you emphasise. I know my short and long term goals which have changed and become clearer over the last 2 years. So I need to know if some aspect of your system can assist me b4 signing up to anything. I've sent various emails and comments on videos to you recently. What communication process should I use to clearly outline what I'm looking for so that I know you understand my goals, general email to your website or linked to a certain staff member or something else. I'm not impatient or in a rush but do need to decide if I just go solo or in partnership with people who really know their stuff.

[@WayMaker426]

You got anything for neck joint stabilization?

[@gmbfit]

These exercises might help: gmb.io/neck/

[@courtneybishop2583]

I like the dog!

[@gmbfit]

me too

[@wealthychef]

The part of GMB that is missing for me is any addressing of the "pull" aspect of training.

[@gmbfit]

That just means you're missing part of GMB, not that GMB is missing pulling movements :)

[@robremington2394]

There is NO ONE like these guys. There are plenty of good folks…but only one Ryan of GMB. Try this for 6 months….then…Go look, go try, come back in 6 months and let me know how right I am

[@gmbfit]

hahahaha, thanks for saying so :)

[@fayecummings1946]

Love how you break down the info... don't keep the dog in your videos... he/she is too cute and very distracting... old, calm and so endearing.. have an American bully myself who's getting gray around the muzzle now...

[@Blackbeltbty1]

Are these moves that can be learned at any age if you’re in “decent” shape?

[@gmbfit]

yes - we have many clients in their 60s and 70s and some up through 90s

[@Joshuazx]

I was like "what is that? Is that a blanket? Why do you have a blanket in your workout video?" then I realized it's a dog in a dog bed.

[@gmbfit]

hahahahahahaha

[@christopherclark279]

Me too lol 🐶

[@ngocnguyenxuan7295]

Now I know what I did know

[@sulezraz]

10:29

[@TheGamingBun]

The Dog is copying me as I'm watching this

[@ReesieWorldPeace]

Video can be a lot more concise.

[@ifightwitsticksyo]

Constructive feedback - Cut this down to a 9 min video by not re-explaining your intent and the strength, flexibility, and control over and over and over. Do it on the front end and recap at the end. Or, do that and then give deeper details on each movement to make it 14 min. I was getting disengaged from the repetition. As you mentioned many times in the video, go for simple. Hope you don’t take that wrong. Good content otherwise!

[@gmbfit]

Thanks - it's always a difficult mix, and we're experimenting with different formats lately, so this is helpful.

[@ifightwitsticksyo]

GMB Fitness you’re welcome. I know Jarlo, so definitely trying to be helpful.

[@TheJLDoyle]

Better to cut it back to 10 min. KZbin pays better for 10+ min videos than

[@one4320]

I humbly disagree. I sit and relax and take it all in as a big picture. I like the detail, they're important for form etc. There's also essential info on training wisdom. E.g. 9:30 to 10.05 is gold. In the old days we were clueless young guys in the gym - and got hurt. If you're a beginner especially, and this is largely a beginner video, this info is priceless. Steve Maxwell says don't listen too much to anyone younger than 60, they haven't lived long enough to give you advice. I take his point but I listen to Ryan, he's like Yoda and Goku's love child. But also I'm a senior citizen so not as quick to disengage as younguns.

[@academicenglishskillsuk]

Right but lots of what GMB is not related to functional movement !

[@gmbfit]

If all you do is crawl around on the floor, you're really losing sight of why we bother doing any of this. What do you think we're doing that doesn't have a function?

[@gemmadidit4118]

Throughout...doggie says...nah...

[@squeezo4360]

most of the time i train like the dog do

[@gmbfit]

how's that working out for you? 🤣

[@academicenglishskillsuk]

Most people cannot do shrimp squats - they are not practical at all.

[@gmbfit]

Almost anyone can train themselves and eventually do shrimp squats.

[@indriadrayton1132]

I just love how the doggy is all unconcerned and sleeping back...

[@gmbfit]

She watched this stuff every single day of her life :)