The human body is designed to run, lift, throw, and push things. Movements that functionally engage multiple muscle groups are more natural movements. Unfortunately, our modern society limits our need for this type of movement.
When we go to the gym to work out, we have access to machines that can be used for a "full-body" workout. However, many of these machines isolate muscle groups to strengthen them. Isolating specific muscles unnaturally may create imbalances that can cause pain and overuse injuries.
Cavemen never went to the gym, but they got plenty of exercise. Movement was incorporated into their lives because their survival depended on it. Hunting required fast, agile movements and endurance to outlast prey. Once secured, they had to carry it to the village and process it manually.
Our body is not intended to endure repetitive movements on workout equipment in a gym. Moving your body as a whole will provide a better, well-balanced workout that gives you better long-term results.
Let’s learn from cavemen and benefit from functional movement today.
How to Move More Like a Caveman
Years ago, a huge tree branch fell in my parents' yard. All my muscles were engaged while helping them clear the tree trunk and branches. When I lifted it over my head, it was a full-body functional movement. You may not have a tree to move, so here are some functional movements you can include in your life.
Upper Body
- Push - wall push-ups, regular push-ups, bench presses, or a pushing motion on a cable pulley machine.
- Pull - use a seated row machine, cable pulley machine, dumbbells, kettlebells, or an exercise band to do a pulling motion.
- Overhead press - use light dumbbells for an overhead press or a band. The cable pulley machine with the pulley in the lowest position can also get an upward press.
- Overhead pull - use the pull-down machine, a pulley machine, or a pull band to do a downward motion. Pull-ups are also great. If you can't do a pull-up, you can use a band or chair to hold some of your weight.
- Squat - bar on the shoulder for back squat, or dumbbells or kettlebells in hand.
- Deadlift - this is simply picking things up off the ground. Use a barbell, dumbbell, or kettlebell.
Practical Ideas
Movement doesn't have to be strenuous. It could be as simple as walking to the water fountain, standing up for a phone call, or stretching in your seat. It is easy to incorporate it into your daily life if you are intentional about it
- Playing with kids on the floor
- Hanging from monkey bars
- Carrying kids, laundry baskets (or kids in laundry baskets)
- Lifting things up on shelves and taking them down
- Chopping wood
- Rock climbing
These movements don't look like strength training exercises, but they totally count!