A woman focusing on longevity while lifting a barbell in a gym.

The Fundamentals of Strength

November 8, 2023
3 minute read

Achieving mastery in anything is largely a function of focused attention on the basics. This includes skills like cooking, playing an instrument or coding in a computer language. Strength training is no different. There are several key movements that one must be proficient in to develop a body that is considered strong. These include variations of the following:

  1. Squat
  2. Deadlift (Hinge)
  3. Press
  4. Pull
  5. Carry

Of course there are many more movements in the strength training universe but the afore-mentioned five are fundamental to building a strong, high-performance, resilient body. If you were to spend the majority of your strength training time mastering variations of the squat, deadlift, press, pull and carry, your rate of progress would be optimal. Let’s define the five fundamental movements for clarity.

Squat

The squat is a basic exercise we master as toddlers. Observe any child between the ages of two and six and you will notice perfect technique. Unfortunately, the comforts of modern life result in most children unlearning this movement once they become teenagers. 

To perform a conventional squat, stand with your feet about hip width apart. Bend your knees and sit down as if you were attempting to sit on a low chair. When your hips are slightly lower than parallel to the floor, reverse the movement and stand up. 

While simple to describe, there are many details that will be covered at a later point in this book. Variations of the squat can be performed with one leg or both legs. You can use your bodyweight for resistance or use an external load such as a barbell, dumbbells, kettlebells, sandbag or a machine.

Deadlift

The deadlift may be one of the most functional movements there is. At its essence, a deadlift is simply picking an object up from the floor to a standing position. The object in a training setting can be a barbell, dumbbells, kettlebells, sandbag, or even a heavy medicine ball. Outside of a training environment, a deadlift can be performed to pick up just about anything. 

Similar to the squat, the deadlift is easy to describe but takes skill to execute safely. For more detailed instruction on exercise technique, please head over to our YouTube Channel. Click here for our video on deadlifts.

Press

The Press is an incredibly effective movement used to develop strength and muscle throughout the pectoral, deltoid and triceps muscles of the upper body. As with all of the five fundamental strength exercises, there are literally hundreds of variations of the press. Three of the most commonly known and effective are the military press, bench press and the dip. Barbells, dumbbells, kettlebells, machines and one’s own bodyweight are useful tools for pressing exercises.

Pull

A Pull is a fundamental movement that is ideal for increasing strength and developing the muscles of the upper, mid and lower back, the biceps and forearms. Three of the most common types of pull movements are the pull-up, row and pulldown. Among these three types are countless variations. A pull-up/chin-up bar is an indispensable tool for building proficiency in the pull.

Carry

The Carry is another highly functional movement that transfers seamlessly from the training environment to real life. A carry involves holding an object – dumbbell, barbell, kettlebell, sandbag – and walking with it for distance or time. The object can be held overhead, at the waist, in a bearhug position. You can use one arm or two. There are numerous variations to choose from. Regular practice of the carry movement does an incredible  job of building strength and muscular endurance.

One of the most common and effective versions of the carry is the Farmers Carry. This exercise typically involves carrying a pair of heavy dumbbells or kettlebells at your sides and walking for a set distance or  time. For the uninitiated, this exercise is tremendous for building grip strength and developing the trapezius muscles of the upper back.

by Coach PK Mills

Longevity Path Founder PK Mills has been at the forefront of health and performance optimization for over two decades. A former university All-Canadian in track & field, two-time Canadian National champion in powerlifting, and a bronze medalist at the World Powerlifting Championships, Coach PK has guided hundreds of individuals along with teams and businesses to optimize their health and enhance their performance.

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