Mastering 6 Essential Strength Training Movements: Building a Foundation for Daily Strength

At MOOV Physiotherapy in Downtown Ottawa, we understand that physical strength and functionality are pivotal for a fulfilling life, especially as we age. This guide is dedicated to 6 fundamental movements that are essential for daily activities.  Focusing on squats, deadlifts, lunges, push-ups, rows and farmer carry.  By mastering these exercises, you not only enhance your physical capabilities but also elevate your overall quality of life.

Squats: The Cornerstone of Functional Movement

Squats are integral to daily activities like sitting and standing, making them a cornerstone of functional movement. Here's how to perfect your squat technique:

Perfecting Your Squat Technique

Start Position: Stand with your feet shoulder-width apart, toes slightly pointed out.

• The Descent: Begin by pushing your hips back as if you're about to sit in a chair as you breathe in. Keep your chest up and your spine in a neutral position.
• Knee Alignment: As you lower down, ensure your knees are in line with your toes, not caving inwards. Allow the knees to gently move past your toes for a deeper squat.
• Heel Placement: Maintain your weight on your heels, ensuring they stay firmly planted on the ground. Option to put a rolled towel under your heels to if your ankles are tight to allow more range of movement.
• The Ascent: Drive through your heels to return to the starting position as you breathe out, engaging your glutes and core.

Avoid common mistakes like lifting your heels or letting your knees move inward. These adjustments ensure a safe and effective squat, reducing the risk of injury.

Deadlifts: Strengthening Your Core and Lower Body

Deadlifts, or hip hinges, are essential for safely lifting objects. Here's how to execute a proper deadlift:

Safe Lifting Techniques with Deadlifts

• Starting Stance: Stand with your feet hip-width apart, with the weight (barbell, dumbbell, or kettlebell) close to your shins.
• Setting Up The Lift: Bend at your hips and knees, pushing the hips back, gripping the weight. Keep your back straight, chest up, and shoulders back. Breathe in to prepare.
• Driving Up: Lift the weight by extending your hips and knees, keeping the weight close to your body as you breathe out.
• The Descent: Lower the weight back to the ground by hinging at the hips and bending the knees as you breathe in, maintaining a flat back throughout the movement.

Remember, rounding the back or holding the weight too far from the body can lead to injury. Proper form is key to a safe and effective deadlift.

Lunges: Improving Lower Body Balance, Stability and Strength

Lunging includes movements where one leg is positioned forward with the knee bent, and the other leg extended behind.  Here's how to perform a proper lunge:

Stable and Powerful Lunges:

• Ground Yourself: Start by standing with your feet together and breathe in to prepare.
• Leap forward: Take a step forward with one foot, lowering your body until both knees are bent at a 90-degree angle.
• Align: Ensure your front knee is directly above your ankle, and your back knee hovers just above the ground.
• Power: Push off the front foot powerfully as you breathe out to return to the starting position.
• Repeat on the other leg, alternating sides.

Ensure to keep an athletic stance with a gentle forward lean throughout the movement and time your breath to get more power out of this movement.

Push-Ups: Enhancing Upper Body Strength

Push-ups are a fundamental exercise for upper body strength. Here's how to execute them correctly:

Mastering the Push-Up

• Hand Placement: Start in a plank position, place your hands slightly wider than shoulder-width apart, fingers spread, pointing forward.
• Body Alignment: Keep your body in a straight line from your head to your heels, engaging your core. Breathe in to prepare. Breath out to engage your core.
• Elbow Position:  Breathe is as you lower your body, keep your elbows at a 45-degree angle from your body.
• The Movement: Lower your body until your chest nearly touches the floor, then breathe out to push back up to the starting position.

Avoid common mistakes like flaring your elbows too wide or letting your hips sag. These tips will help maintain a strong, active posture throughout the exercise.

Rows: Strengthening Powerful Postural Muscles

Rows are a pulling motion that involves bringing objects toward the body to target the muscles of the upper back and arm. Here's how you can improve your technique:

Connecting With Your Posterior Chain:

• Starting Stance: Begin with a dumbbell in each hand, standing with feet hip-width apart.
• Hinge:  Hinge at the hips, keeping your back straight, and let the dumbbells hang directly beneath your shoulders. Breathe in to prepare.
• Pull: Pull the dumbbells towards your hips, squeezing your shoulder blades together.  Keeping your elbows close to your body.
• Control: Lower the dumbbells back down with control as you breathe in again.

Avoid common mistakes like rounding your back or bringing your elbows too high to ensure maximal recruitment of your scapular and back muscles. 

Farmer’s Carry: Strengthening Powerful Postural Muscles

The Farmer's Carry is a simple yet highly effective exercise that offers a range of benefits for overall strength, stability, functional fitness and more specifically your grip strength.  Here's how to perform them correctly:

Focussing on Grip Strength to Enhance Overall Upper Body Strength:

• Hold a heavy dumbbell or kettlebell in each hand.
• Stand with feet hip-width apart and shoulders back.
• Engage your core and keep a neutral spine.
• Walk forward, maintaining an upright posture.
• Controlled short steps.
• Level and Aligned: Keep your shoulders level and avoid leaning to one side.

Farmer Carries are versatile and can be easily scaled to accommodate different fitness levels. You can adjust the weight (dumbbells, kettlebells, or other objects) and how you choose to carry them: suitcase carry, 90 degree shoulder & elbow flexion or overhead (Statue of Liberty style), or only perform a single arm carry to further challenge your core and overall body strength.

Integrating These Movements into Your Routine

Incorporating squats, deadlifts, lunges, push-ups, rows and farmer carry into your regular exercise routine can significantly enhance your strength and functionality. At MOOV Physiotherapy, we are committed to helping you integrate these essential movements into your life, ensuring they're performed with proper technique for maximum benefit.

Personalized Guidance at MOOV Physiotherapy

Our team of experts provides personalized guidance, ensuring that these exercises are tailored to your fitness level and goals. Whether you're a seasoned athlete or just starting your fitness journey, we're here to support you every step of the way.

Mastering these essential strength training movements is key to building a foundation for daily strength and functionality. At MOOV Physiotherapy in Downtown Ottawa, we are dedicated to guiding you through this journey, offering expert advice and support. Embrace these movements for a stronger, healthier, and more capable you.