• Xander Centenari

On Movement

On Strength and Movement

What follows are oversimplified but accurate movement principals. A healthy human can perform these movements effectively and without pain. Over time, you can progress with weight, speed, and volume. Each principal is followed by the real life movement that it trains.


1. Squat (sitting, standing)

2. Deadlift (picking things up/putting things down)

3. Pulling (bringing things to you)

4. Pressing (pushing things away)

5. Holding (posture, carrying things, stabilizing).


Most of the machines in the gym are worthless. Movement training should mirror things you do in real life. Don’t become the guy who hurts his shoulder taking something off the top shelf of your kitchen cabinet. Stick with these five archetypes and start reminding your body what it was designed to do.

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Xander Centenari, BA, Pn1
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