Since the beginning of time, humans moved all day long. They walked everywhere and used their bodies constantly (and with ease), building shelters, foraging food, and trenching through rugged terrane while providing for their families.
As time went on, the world became more modernized, and human movement slowed down—a lot. From desk jobs to food delivery (Not knocking Friday night pizza), modernization, especially in America, caused humans to become sedentary.
Fast forward to today, and the need to return to basic movement is realized. We simply don’t move as we used to causing health problems such as obesity.
This is where Primal training comes in. Since you won’t be hunting and gathering your food (unless you want to), a Primal workout will help you move your body as your ancestors did, boosting your overall fitness level.
So, what is it, and why it is so desperately needed? Danny Hartmann, a personal trainer with 16 years of experience in the fitness space, teaching exercise science at the university level, and helping his clients upgrade their lives by educating them on movement, flexibility, mobility, sleep, and nutrition covers the basics of Primal fitness guaranteed to get your body feeling better and stronger as you head back to the basics.
Primal Training Explained
“Primal fitness is a training method where individuals practice the foundational movement patterns to increase movement efficiency in everyday life,” explains Hartmann.
These patterns include: pushing, pulling, rotating, crawling, squatting, and gait. “Practicing and refining these movement patterns for fitness increases their utility for daily life activities,” says Hartmann. These movements are needed for everyday activities—focusing on them can boost your quality of life.
“Primal fitness also promotes teaching several fitness components, including muscular endurance, cardiovascular endurance, and muscular strength. It is a movement practice and lifestyle, Hartmann says, and with that let’s cover the many benefits that come with Primal training.
Boost Your Overall Fitness Level with Primal Training
“Our primal ancestors had great aerobic fitness, outstanding muscular endurance and strength, and optimal levels of flexibility and mobility that served as a prerequisite for movement,” says Hartmann, painting a picture of what benefits will come from going back to the basics.
When adapting Primal training, you’ll experience:
- Muscular endurance
- A boost in muscular strength
- Fat loss
- Cardiovascular endurance
- A lean and sculpted physique
- Better sleep
- Less fatigue during the day
- Boost in confidence
Tips When Practicing Primal Training
Know that with certain exercises, getting yourself outdoors is beneficial when following a primal fitness program. Hartmann encourages finding a grassy area and going barefoot, exposing yourself to the earth while getting full-spectrum light from the sun.
“Prioritize your movement, breathe, and connect with your movement and breath,” says Hartmann as primal fitness is about developing several fitness components, enjoying the experience, and having fun.
Primal Training Workout:
This workout isn’t for the faint of heart, so be sure to go at your own pace and break if needed. Eventually, you’ll build up the stamina.
Warmup: World’s Greatest Stretch : 10 times per side for 3 minutes. Perform Kettlebell Turkish get-ups (alternate arms)
Primal Workout: Run through these moves for 5 cycles
- Bodyweight squats: 20 reps
- Dumbbell Farmer Carry (Choose a weight that gets you close to failure for each 50-meter carry): 50-meters
- Rest for 2 minutes
The Primal Way to Cooldown
- 10 cycles of upward-facing dog and cobra
- Sit in a lotus yoga position—and focus on breathwork (preferably through your nose and not your mouth) for 5 minutes
Although primal training might seem like just another training program, know that the moves within these exercises will help strengthen your everyday movements; from squatting down in and out of your desk chair to pulling the heavy door in your work building. Each move will build a better you.