039. Impacts
Powerful hit can solve all kinds of problems.
Sooner or later, colliding with other people and objects in your surrounding is inevitable. That’s why it would be wise to become capable of generating impacts, as well as be prepared to withstand the incoming impact forces. Besides, everyone should be able to perform simple impacts, like hitting nails with a hammer or chopping wood with an axe.
038. Throwing
Launching objects into the air is another essential human ability.
Ancient men practiced throwing whenever they were hunting prey or fighting enemies. Different objects were used as projectiles, like stones, sticks, javelins and axes. To increase the throwing distance, they invented slings and bows, but such tools are not in scope of our interest. We will stay focused on launching objects solely with the muscle power.
037. Loaded Carries
Sure way to become tough as a countryman.
One of the most common everyday tasks for farmers is to move heavy stuff around the farm. In strongman world, such activity is known as farmer’s walk and it is one of the official disciplines. However, this activity is not reserved for farmers and strongmen, because it is very natural and very functional, so everyone should practice it.
036. Jumping
Jump is a manifestation of bodyweight peak power.
While Olympic lifting represents explosive peak power applied towards the movement of an external object, jump represents explosive speed dominant peak power applied to the movement of our body.
035. Running
Human body is made for running.
Scientists think that our bodies are constructed specifically for the purpose of running. Today we have cars, trains, airplanes and other means of transportation, but it wasn’t always like that. In ancient times, humans has to use legs to move over long distances, but moving quickly was probably a matter of life and death. Think about running away from wild beasts, escaping floods and fire, hunting prey, fighting enemies, chasing women… ok, last one was a silly joke.
034. Walking
Not very powerful activity, but fundamental indeed.
Put on your most comfortable sneakers and go outside for a walk. It can not get any simpler then this. Walking is such an essential activity for human beings that everyone must practice it on regular basis.
033. Olympic Lift
One powerful movement to rule them all.
Hinge, squat, push and pull are essential movements for building pure strength and strength dominant power. For pure strength development, use maximally heavy weights and lift them slowly and under control. For strength dominant power, lift sub-maximal weights abruptly and rapidly. First train for pure strength and then slowly move to power training by incrementally increasing lifting speed over time. After achieving a solid strength and power basis in 4 essential movements, you can experiment with more advanced, more complex, more efficient and more balanced movements.
032. Pull
You have to be able to forcefully move objects towards your body.
Similar to push, there are also 2 ways to pull objects, depending on actual situation, object size and mass:
- Upper body pull: Natural way to pull smaller and lighter objects by standing still and just flexing arms towards the body. Think about pulling a lever on slot machine, rowing a boat or pulling a starter cord of a lawn mover.
- Whole body pull: Natural way to pull larger and heavier objects by walking backwards mainly with leg power, while keeping arms extended and straight. Think about tug of war or pulling a rope attached to some object, like a car, sled, tire, wooden log, etc.
031. Push
You have to be able to forcefully move objects away from your body.
There are 2 ways to push objects and applying a proper pushing movement will largely depend on actual situation. While you have a free will to choose how to push objects, the movement will be mainly determined by the size and mass of the object:
- Upper body push: Natural way to push smaller and lighter objects by standing still and just extending arms away from the body. Think about opening a door, passing a pot across the table or distancing from a person standing too close to you.
- Whole body push: Natural way to push larger and heavier objects by marching forward with legs, while keeping arms extended and straight. Think about pushing a car with empty gasoline tank, rolling a bale of hay or pushing a sled.
030. Squat
Develop all physical qualities from the waist down with one single movement.
First test your squatting abilities by going down as deep as possible, with heels touching the ground. If you lack flexibility to squat this way, try working on solving this issue by going deeper and deeper every day.