Dowel Drills for Strength Movement Patterns

Before a weight training lesson, students rehearse the four basic patterns with a dowel: hip hinge, squat, lunge, and overhead press. The dowel acts as a posture guide and helps spot compensations before any weight is added.

How to play

1. Each student has a dowel, in rows about 6 feet apart. Minutes 0-2: general mobility with the dowel (trunk rotations, front-to-back pass-throughs).
2. Minutes 2-4: hip hinge with the dowel along the spine touching the head, upper back, and tailbone; lean forward without losing any contact point. 2 sets of 8.
3. Minutes 4-6: overhead squat with arms straight, going only as low as you can keep the dowel over the feet. 2 sets of 8.
4. Minutes 6-8: reverse lunge holding the dowel upright on the floor beside you for support, then without it. 6 per leg.
5. Minutes 8-10: overhead press with the dowel and squat-to-press combos; in pairs, one partner watches and gives one correction.

Rules

• If the dowel leaves your back during the hinge, shorten the range.
• Always move the dowel in front of your body with space around you.
• No exercise should cause pain: if it does, stop and tell the teacher.

Variations

Adaptations

• Limited mobility: do a seated trunk hinge and the dowel press from the wheelchair.
• Autism: use a card with photos of each pattern and keep the same observation partner.
• Tight ankles: put the heels on a disc or folded mat for the squat.

Learning goals

• Rehearse basic strength patterns with safe technique.
• Spot posture compensations before using weights.
• Plan your own strength session starting with technique.

Equipment for a class of 25

• dowels: 25

Teacher tip

The hinge with the dowel on the back is the best tool for teaching students not to round the lower back. Have each student note which pattern is hardest so they can address it in their personal fitness plan.

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