15 Natural movements you should be able to do

You'd be surprised how well an average adult should be able to move.

It is no secret that the average fitness level in the modern world has been gradually decreasing for a long time. Unfortunately, the bar for health, fitness and natural movement has been lowered so often that we as a culture are beginning to forget what our true movement potential really is. Through abuse and non-use of the body, many people have lost their natural ability to move in very basic ways. Furthermore, we are so completely disconnected from a natural lifestyle and our innate physicality that we have lost contact with our true nature. When you think about it, this is a tragedy, because the human body is designed to move in so many different ways that it allows us to explore our true nature.

Here at MovNat we are working to reverse this trend by showing people that an "average" or "ordinary" person is capable of so much more than what our society has made us believe. We want all our students - no matter who they are or where they start - to know how much potential they really have. And we want to convey the message that the Natural Movement is our birthright.

This is one of many reasons why we have put together these performance benchmarks for natural movement - to give you some tangible goals to work towards, depending on your current level of performance. That's why we've put together this simple list of natural movement below, which is certainly not an exhaustive list - it's just the tip of the iceberg. But it will give you a pretty good idea of what the average adult should be able to do, right up to old age.

One important point: many people can perform these movements effectively (i.e. successfully), but very few people can perform these movements efficiently - at least without some practice. So don't be fooled by the simplicity of these movements, that they are too basic to be worth your time.

So... how many of these natural movements can you perform efficiently?

MOVEMENT No. 1: DEPTH SQUAT

The deep squat is number 1 on this list because it is so rudimentary, and yet so few people are able to perform it because it is not or insufficiently used, which correlates with a sedentary lifestyle. If you cannot comfortably hold a deep squat for several minutes, you will have many advantages if you practice it (or the progressions that lead to it). At some point, you will be able to squat down completely and effortlessly.

MOVEMENT #2: KNEE-HAND CRAWL

As one of the most basic crawling movements, knee-hand crawling is an ideal movement for practicing contralateral movement patterns. If a baby can do it, adults should be able to do it as well.

MOVEMENT #3: SWINGS

Most untrained people can swing effectively (i.e. successfully), but very few can swing efficiently if they are not properly instructed and trained. Even less can integrate this movement pattern efficiently with other movements (e.g. squatting to stand up). Set yourself the goal to make this movement practically effortless.

MOVEMENT #4: LIFT

Lifting is one of the most practical of all movement skills, as most people perform it several times a day, albeit often mindlessly and inefficiently. Weightlifting is also a basic manipulative lifting skill and a basic technique in most strength training programs - making it one of the most important skills to work properly.

MOVEMENT #5: BALANCING

Rarely do we have to compensate these days until we do! So it is important to have this ability. And there are many unique benefits that come from practicing the various balancing skills.

MOVEMENT #6: EXCEED

Climbing over something is another very rudimentary movement that is very practical, especially when you are moving in nature. You should be able to maintain a high posture, relax your breathing and carry something while you are climbing over an object or obstacle.

MOVEMENT #7: Submerge

As with ascending, you should be able to assume a high posture, breathe relaxed and carry an object when you dive through.

MOVEMENT #8: LEG-JUMP

This is one of the first jumps we often teach because it is ideal for most beginners. Use it for jumps over short distances with a soft and precise landing.

MOVEMENT #9: REVERSE CRAWLING

Often referred to as "crab walk", reverse crawling is another movement that is very simple but often inefficiently executed. Keep your arms straight, stabilize your shoulders and pull with your legs to initiate the forward movement.

MOVEMENT #10: STATIC HANGING

Static hanging is a basic exercise in climbing skills. However, many people do not have the necessary mobility in their shoulders and thoracic spine to hold the position of static hanging without compensating in any way. As with the knee bend, there are many advantages to restoring this basic position.

MOVEMENT #11: LAPPING

Lapping is a lifting and carrying technique that is used to bring an object from the floor to the lap before it is carried. It is especially useful for heavy or bulky objects.

MOVEMENT #12: CHEST DRAFT AND CATCH

Your simple chest throw and catch seems simple enough. But how well can you do it with a heavy or bulky object? How fast can you do it? Can you maintain a correct technique under pressure?

MOVEMENT NO. 13: CHEST STRAP

There are many ways to hold on to an object and carry it, and carrying it on your chest is one of the most basic. Can this be done with proper posture, breathing, tension and relaxation? You will notice it whenever you have to carry something heavy and/or something over a long distance.

MOVEMENT #14: OFFSET KNEE BEND

The offset knee bend is extremely practical and offers many unique conditioning benefits. This is one of those "big bang for your buck" movement skills that is worthy of frequent inclusion in your movement practice.

MOVEMENT #15: DEEP KNEE BEND

Like the deep squat, the deep knee bend is both a rest position and a common position for the transition between different movements. Work on maintaining good posture, relaxed breathing and balance until you can perform this movement with unconscious competence.

CONCLUDING THOUGHTS

It is important to keep in mind that we all start at different levels, with different strengths and weaknesses, different backgrounds and, among other things, with different disease/injury histories. So, as an old saying goes, the journey - and not the destination - is the most important thing. Regardless of whether you can perform all of these movements efficiently or none of them, we are simply glad that you are committed to improving your current movement ability.

Well, if you look at this list, you can see

  • How many of these movements can I perform with good technique? Which ones do I fight with?
  • How well do I perform them when the demands on conditioning are increased (i.e. when the extent and/or intensity is moderately high)?
  • How well do I manage to cope with additional situational or environmental challenges - and at what level of competence?

Most people, both beginners and advanced, will have room for improvement in several areas - even in the most rudimentary movement skills. The good news is that there is a simple solution: Start practicing at whatever level you can, as best you can, as often as you can - and you will get better. And you will get the best results if you practice in a progressive, systematic way that takes your individual needs into account.

Our students are often surprised how quickly they can recover and master their movement skills when the conditions for learning and growth are optimized. And that is one of many reasons why we continue to do what we do best: empowering people through natural movement training.

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