The most essential movement you have...
You have to types of movements:
- Functional
- Fundamental
While these seem like they're the same--there's actually a difference.
E.g., the squat vs. the deadlift
The squat is the most fundamental of all exercises. It's the first lift you ever have but it's not the most "functional."
Quick story...
I saw an interesting video Gray Cook (founder of 'Functional Movement Systems') shared with us at an FMS event back in 2013.
He rolled a medicine ball to his son which weighted 2/3 his body weight. A fascinating thing happened next
... his son walked up to the ball, squatted, pulled the ball into his hips and tried to squat it up.
Can you guess what happened?
He ascended up about 1/3 the way and his quads gave out, immediately he raised his hips to activate his glutes and hamstrings (the hip hinge) and deadlifted the ball the rest of the way up.
It was a pretty cool thing to see.
So while the squat is the most fundamental, the hip hinge (i.e., the deadlift) is the most functional. And arguably the best exercise to locking restored mobility. NEVER LOSE THE ABILITY TO DO THIS!
Everyday for the rest of your life... this is a task you must execute on a daily basis.