Basic training anatomy and movements

To be able to guide safely and effectively you must understand the body's basic anatomy and movements. You don't need to be a doctor but you must be able to see what an exercise trains, why a movement is good or risky and how you adapt it to the individual.

§Large muscle groups

Most training involves the large muscle groups. Being able to do them helps you put together balanced programs that train the whole body not just the 'mirror muscles'.

• 01Legs — e.g. front and back of thigh and calves.
• 02Back — the broad and deep back muscles.
• 03Chest.
• 04Shoulders.
• 05Arms — biceps and triceps.
• 06Stomach and core (core).

§Joint movement in the code

Muscles create movement across joints. Flexion and extension are the most basic. When you can see which joints an exercise moves, you can also see which muscles are working — and where the load lands.

§The basic movement patterns

Most effective exercises can be grouped into a few movement patterns. If a training plan covers them all, it hits your whole body.

• 01Knee bend (squat pattern) — sitting down and getting up.
• 02Hip lift/deadlift pattern – bend and extend at the hip.
• 03Push/press – from the chest or overhead.
• 04Pull — towards the body or downward.
• 05Carry/hold – the torso stabilises.

§Technique before loading

Good technique always comes before heavy weights. A member who learns the patterns cleanly can load safely later. Your job as a trainer is to see the technique, correct gently and clearly, and only increase the load when the movement is controlled.