Body Mechanics 101: The Movements to Practice Before You Start Strength Training

If you want to preserve muscle as you age, strength training is one of the best things you can do. The challenge is that many people jump into lifting without learning how their body should actually move. Good body mechanics keep your joints safe, improve stability, and help you build muscle with less risk of setbacks.

Orthopedic groups like the American Academy of Orthopaedic Surgeons (AAOS), the American College of Sports Medicine (ACSM), and many physical therapy organizations consistently recommend practicing foundational movement patterns before loading them. These patterns train the way your hips, knees, spine, and shoulders are meant to move during strength training.

Below are the key movement patterns to learn and what to practice before beginning a structured strength program.

1. Hip Hinge: The Foundation for Strong Legs and Glutes

Most lower body exercises revolve around the hip hinge. Orthopedic specialists often recommend this pattern for protecting the spine and building glute strength, especially before doing deadlifts or kettlebell work.

Practice these before lifting:

• Hip hinge with dowel or broomstick
  Keeps your spine neutral and teaches proper hip drive.

• Box hinges or sit to stand drills
  Helps train weight shifting into the hips rather than the knees.

• Glute bridges
  Reinforces glute activation and protects the lower back.

If you have a history of hip or knee surgery:

• Reduce the hinge range at first and avoid rounding your spine.

• Use higher box heights for sit to stand.

• Avoid deep hip flexion if you have had hip replacement surgery, as many surgeons caution against extreme bending early on.

2. Knee Alignment: Essential for Quad Training and Joint Health

When the hips and knees move smoothly together, you can safely perform squats, lunges, and step ups. Orthopedic guidelines emphasize knee tracking over the second toe and avoiding excessive inward collapse.

Practice these before loading:

• Wall sits or partial squats
  Great for quad activation without full load.

• Step downs from a low box
  Helps train knee control and balance.

• Terminal knee extensions
  Commonly recommended by surgeons and PTs after knee procedures, and useful even for healthy knees.

If you have had knee surgery:

• Start with shallow ranges.

• Prioritize slow tempo and controlled descent.

• Use assistance or support until stability improves.

3. Shoulder Scapular Control: Key Before Any Pressing Movements

Pressing without proper shoulder control often leads to pain. Research from orthopedic surgeons and institutions like the Hospital for Special Surgery shows that the scapula must move freely and stay stable under load.

Practice these movements:

• Scapular retractions
  Pull shoulder blades back and down. This sets a safe pressing position.

• Wall slides
  Improve overhead mobility while supporting the shoulder joint.

• Rotator cuff external rotations
  Strengthens the smaller shoulder stabilizers to prepare for bench pressing, push ups, or overhead pressing.

If you have had shoulder surgery:

• Begin with very light resistance.

• Avoid overhead loading until cleared by your orthopedic provider.

• Prioritize pain free ranges and avoid aggressive stretches.

4. Core Bracing: Protects the Spine and Supports Every Lift

Strength training without core control can stress the lower back. Orthopedic groups consistently recommend bracing techniques for safe movement under load.

Practice these drills:

• Dead bug variations
  Teaches core tension while limbs move independently.

• Bird dogs
  Encourages spinal stability and controlled hip movement.

• Planks or modified planks
  Builds tension that transfers to squats and presses.

If you have had back or abdominal surgery:

• Begin with isometric holds and avoid twisting early on.

• Keep ranges small until cleared by your surgeon or PT.

Putting It All Together: Build Before You Load

You do not need heavy weights to start strength training the right way. What you need is control, mobility, and awareness of how your body is supposed to move. The more you practice these foundational patterns, the safer and stronger you will feel as you begin lifting.

If you train at ELITE Fitness Alliance, these movement patterns are built into every program, and our coaches help you adjust based on past injuries or surgeries.