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5 Essential Movements

By admin | In Lifting, Philosophy | on May 1, 2012

Whole 9 recently did a series of posts (Part 1, Part 2, and Part 3) asking 12 fitness professionals from different specialties a question: “If you could only perform five exercise movements for the rest of your life, which five would you do?”  The assumption was that they were training for overall fitness (much like we do here at Intrepid) and not one specific sport.

The answers they came up with, although somewhat different on paper, all had striking similarities in function.  For example, most were multi-joint movements and involved moving large loads long distances.  When we program workouts at Intrepid, we try to incorporate pulling, pushing, and overhead movements, as well as hip opening and hip closing movements.  During the course of a week, we try to vary the intensity, lengths, and styles (AMRAP, interval, or Rounds for time) of the workouts.  During the course of the month, we try to hit most of the skill based movements at least twice (pistols, muscle ups, double unders, etc).

So I pose the same question to you guys.  If you only had 5 movements to choose from for the rest of your life, which would you choose?  Be objective.  It’s ok to favor certain lifts or movements, but think about what will make you most well rounded.  You can be specific or somewhat general.  Keep in mind though, while there are no wrong choices, sometimes there are better choices.

Post your answers to comments, and then check out what 12 fitness experts said here Part 1Part 2, and Part 3.


Happy birthday to Kris today! (Also camera shy)

WOD 5.01.12

Snatch 2-2-2

3 Rounds:
10 Hang Power Snatches
50 Double Unders

10 Comments to "5 Essential Movements"

  • Mike K says:

    May 1, 2012 at 8:54 AM -

    Probably in order…but for sure sprints would be my number 1 choice.

    1. Sprints
    2. Squats
    3. Clean and Jerk
    4. Thrusters
    5. Deadlift

  • Jake says:

    May 1, 2012 at 9:21 AM -

    1. Squat(all forms)
    2. Push/Pull(ups, prowler, etc)
    3. Deadlift
    4. C&J
    5. Run

    Happy Birthday Kris!

  • Michael H says:

    May 1, 2012 at 9:32 AM -

    In no particular order

    Pull Up

    Happy Birthday Kris, have a great day!

  • Mike S. says:

    May 1, 2012 at 10:16 AM -

    My personal favorites:
    1. Squat
    2. Deadlift
    3. Pull Ups
    4. Clean and Jerk
    5. Sprints

    I can’t get this quote out of my head (from t-nation, linked on the right):

    “The three powerlifts (bench, squat and deadlift) are unrivaled in their ability to change 97-pound weaklings into monsters who belch thunder and fart lightning.”

  • Scott says:

    May 1, 2012 at 10:17 AM -

    Wow! Such serious answers. I was expecting….16 oz curls, 12 oz filet for time, 1 Rep Max Size Cookie Monster (aka Pazoki), etc. Maybe that will come when Anna replies. Don’t let me down Brian!

    OK, serious answers….hmmm…
    1. Squat
    2. Clean & Jerk
    3. Pullup
    4. Pushup/Bench
    5. Run

    I feel like the right answer is supposed to include Deadlift because it’s like the magical lift. But if you just asked me, those are the 5 I would say.

    Happy Birthday Kris!

  • Randy says:

    May 1, 2012 at 1:57 PM -

    Mine would be:

    1. Bench
    2. Back/front press
    3. box jumps
    4. push ups
    5. Back Squats

    slowly creeping up is the “run” :)

  • Josh says:

    May 1, 2012 at 4:02 PM -

    1. Muscle ups
    2. pull ups
    3. Deadlift
    4. Squat
    5. Clean and (someday) jerks

  • Anna says:

    May 1, 2012 at 4:13 PM -

    Top 5 movements:

    HSPU- duh
    Back squat/ oh squat
    Hill sprints (don’t make me regret this posting)!

  • Holley says:

    May 1, 2012 at 5:41 PM -

    1. (squat/pwr) C&J
    2. Pullup
    3. Sled push/pull/run
    4. Pushup
    5. Torn between DL and a swing…I think I would lean toward a swing b/c it incorporates similar muscles, just more dynamically. Plus a swing starts with a deadlift.

    Happy Birthday Kris!!!

  • Kris says:

    May 2, 2012 at 9:43 AM -

    Thanks guys! Looking forward to staying fit and healthy into my 30s with everyone.

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