THE BIG 5: WHY THESE MOVEMENTS WILL CHANGE YOUR TRAINING (AND YOUR LIFE)
Let’s get something straight:
At LIFTED, we don’t play random workout roulette.
There’s no throwing exercises at a whiteboard like spaghetti and hoping they stick.
We train with purpose—and it all starts with The Big 5.
These five movement patterns are the foundation of strength. Master them, and suddenly life feels lighter, training gets sharper, and your body works like the powerhouse it was built to be.
Let’s break it down:
1. SQUAT
Think: Back squat. Goblet squat. Bodyweight burner.
Why it hits: Your legs, hips, and core? They’re your engine.
Whether you’re hauling groceries up four flights of stairs, climbing a mountain, or just dominating a set of wall balls, squatting is what gets you there. You want strong legs? You gotta earn 'em.
2. HINGE
Think: Deadlifts, RDLs, kettlebell swings, anything that makes your hamstrings scream.
Why it matters: Your backside is your power zone.
Glutes, hamstrings, lower back—they’re your built-in lifting belt. You hinge to pick up your kid, your luggage, or that oversized planter you swore wasn’t that heavy. Do it wrong, and your back pays the price. Hinge clean, live pain-free.
3. PUSH
Think: Push-ups. Bench press. Overhead press.
Why it’s clutch: From putting a suitcase in an overhead bin to pushing a sled or punching life in the face, push strength is upper-body gold. Plus, it builds rock-solid shoulders and postural armor. That’s a win-win.
4. PULL
Think: Pull-ups, rows, sled drags, rope climbs
Why it’s essential: Most people skip this—and it shows.
Pulling trains your lats, back, grip, and overall badassery. It’s the counterbalance to all that pushing. Want better posture, stronger lifts, and fewer shoulder issues? Learn to pull like a boss.
5. CARRY
Think: Farmer’s carries, sandbags, front rack walks
Why it slaps: This is strength that shows up everywhere.
Dragging a suitcase, carrying a kid, lugging a cooler down to the beach—these are real-world movements. Carries train your core, your grip, your breath, your mental game. You walk out of class feeling like you can carry the damn day.
WHY IT ALL MATTERS:
Train all five, and suddenly things click:
- Balanced, total-body strength
- Less pain, fewer injuries
- Better performance in class and in life
- More confidence, more control, more “hell yes I can”
These patterns are your blueprint. They’re how we build you up—stronger, sharper, and more ready for whatever life throws at you.
REAL TALK:
Next time you’re in class and you see “deadlifts and sled drags,” don’t just move—know what you’re training.
Hinge + pull. Now you’re not just showing up, you’re leveling up.
Because at LIFTED, we don’t just lift weights—we train with purpose.
Master the patterns. Master your strength. The rest will follow.
