This week, we’re diving into one of the most commonly overlooked elements in training: the importance of sticking to the basics. We spoke with fitness coach Zulsha Alibah, who places a strong emphasis on mastering fundamental movements as a core part of his coaching philosophy.
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According to Coach Zulsha, whether you're a seasoned athlete or just starting your fitness journey, building a solid foundation through the basics is essential. He stresses that proper technique and consistency in foundational movements are not just stepping stones, they are the bedrock of long-term performance and progress.
Mastering the basics, he explains, not only enhances overall performance but also plays a crucial role in injury prevention and long-term sustainability. In his words, “There are no shortcuts. If you want lasting results, you have to commit to the fundamentals”.
In a world where fitness trends rise and fade, and new training methods and gadgets constantly hit the market, the emphasis on mastering the fundamentals is often forgotten. No matter what your goals are, whether it’s competing in CrossFit, building strength, losing weight, or simply enhancing your overall health, the basics remain foundational of real, lasting progress.
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A Strong Foundation is the Key to Safe and Lasting Progress
The body’s ability to execute complex exercises, such as squats, deadlifts, and cleans is built upon a solid understanding of fundamental movement patterns. As Coach Zulsha emphasizes, every advanced movement in fitness is essentially a refined version of a basic skill. Without mastering these foundational movements, overall performance inevitably suffers. These fundamentals include movement patterns like hip hinges, squats, pushing, pulling, and core stabilization all of which form the base for more advanced exercises that demand coordination, strength, and control. With over a decade of experience as an athlete, Zulsha consistently reinforces that correct technique and a deep understanding of these basics are essential. Without them, individuals are more likely to adopt poor posture, reduce workout effectiveness, and significantly increase the risk of injury.
For an example, the squat, isn’t just a simple act of bending your knees; it’s a combination of hip mobility, knee alignment, and core engagement. When done incorrectly, the body will compensate, causing stress on the joints, particularly the knees and lower back. By mastering the fundamentals of squatting, you are setting yourself up for success in more challenging movements like front squats and overhead squats.
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Why Skipping the Basics Puts Your Body at Risk
The most significant benefit of mastering the basics is injury prevention. Zulsha believes that mastering the fundamentals aren’t just about building strength; it’s about building a foundation that protects your body. When you perfect basic movements, you reduce the risk of injury, improve your technique, and set yourself up for long-term success in both fitness and life. Poor form or an incomplete understanding of the fundamental movements often leads to stress and strain on the body’s joints and connective tissues. Even highly experienced athletes can fall into poor movement patterns, increasing their risk of injury over time.
As a certified coach, Zulsha’s primary motive is to ensure that clients master the basic movements before advancing to more complex exercises. It’s important to note that consistency in performing movements with accurate technique is key in preventing both acute and chronic injuries.
As pointed out by, Matt Fraser, five-time CrossFit Games champion, “The key to success in CrossFit is consistency and mastering the basics. If you can’t perform the fundamental movements correctly, you're not just limiting your progress, you're setting yourself up for injury down the line.”
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Efficiency Starts with Fundamentals
Mastering the fundamentals also enhances efficiency and effectiveness. When you have a deep understanding of the basic movement patterns, every exercise you do yields results.
Correct movement patterns lead to greater strength, better endurance, and faster recovery. The more efficiently your body moves, the better your results will be. A strong foundation allows for gradual advancement, leading to sustainable improvement.
Coach Zulsha uses the push-up as a prime example of a fundamental movement that’s often underestimated. While it may appear simple, many beginners struggle to complete even one with proper form. When performed correctly, the push-up is a highly effective compound exercise that activates the chest, shoulders, triceps, and core. However, poor form such as a sagging lower back or flared elbows not only reduces its effectiveness but also increases the risk of injury.
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The Power of Fundamentals in Building Mental and Physical Synergy
In his coaching philosophy, Zulsha Alibah emphasizes the profound impact that mastering the fundamentals in fitness can have on the mind-body connection. According to him, “Mastering the fundamentals in fitness isn’t just about getting the movements right, it’s about deepening the connection between your mind and body. When you take the time to focus on basic exercises, you develop a heightened sense of awareness of how every part of your body is engaged. This increased mindfulness not only improves your technique but also builds a stronger, more powerful mind-body connection, which is essential for lasting progress in fitness.”
For Zulsha, focusing on basic movements, whether it’s the squat, deadlift, or push-up, isn’t just about strength or performance, it’s about understanding how the body moves, learning how to engage the right muscles, and truly feeling the movement. This process of honing the basics enables clients to feel more in tune with their bodies, which helps improve form, prevent injury, and achieve sustainable progress. By honing these foundational skills, especially athletes can build a solid base for all their future training, while also enhancing their mental focus and self-awareness. The result is a more confident athlete, one who not only performs better but also experiences a stronger, more connected sense of mind and body in every movement.
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How Fundamentals Lay the Foundation for Lasting Confidence.
Finally, one of the best aspects of mastering the fundamentals is the confidence it gives you. Zulsha’s approach to fitness revolves around the idea that confidence isn’t built by trying to lift more weight or completing more reps it’s also about understanding how to execute the simplest movements with precision and control. Once athletes master the fundamental movements, they begin to see themselves progressing in small but significant ways. This continuous improvement, no matter how small, fuels confidence and propels them forward in their fitness journey.
"When you have a strong foundation in basic movements, it’s like you’ve unlocked a new level of control," says Zulsha. "You know that no matter the challenge in front of you, you have the skills to tackle it. That confidence spills over into all aspects of your training, and more importantly, your life outside the gym."
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Conclusion
Whether your goal is to increase strength, improve endurance, or simply lead a healthier life, mastering the basics will ensure that you can train effectively, avoid injury, and make sustainable progress. As a coach that is consistently responsible for people’s fitness journey, Zulsha believes in not just pushing individuals to their limits but to ensure that they understand the importance of mastering the basics.
Zulsha points out that when individuals understand the basics, they trust their bodies more, and they believe in their ability to take on whatever comes next."
Anyone looking to improve their fitness journey, whether they’re a beginner or an experienced athlete, Zulsha’s coaching style provides the perfect balance of patience, technical instruction, and personalized support. His emphasis on mastering the basics equips individuals including athletes with the tools they need to grow confidently, safely, and effectively, making him the ideal coach for anyone who wants to lay a solid foundation for long-term fitness success. By focusing on the essentials, Zulsha not only teaches his clients how to perform movements correctly but also how to build lasting habits that will serve them throughout their entire fitness journey.
So, whether you're just starting or have been training for years, remember this: master the basics, and everything else will follow. Tia-Clair Toomey, Eight-Time CrossFit Games Champion, said: “You can’t rush the process. Mastering the basics isn’t glamorous, but it’s the foundation of everything else. A coach who focuses on these simple movements is setting you up for greatness, not just for today, but for the future.”
Zulsha Alibah
Founder Performance and Reps | Coach CrossFit Ceylon
- CrossFit L1 Certified Coach
- CrossFit Games Open Veteran Athlete 2016-2024
- IronIsland Functional Fitness Winner 2024 – Awarded Sri
- Lanka’s Fittest
- 2nd Strongest CrossFit Athlete in Sri Lanka
- Western Province Silver Medalist in Olympic Weightlifting
- District Level Long Distance Endurance Athlete
