Strength
coaches don’t want to use the term “functional exercise” for the reason that
every exercise has a function. The effectiveness of a lift varies to the goal
you choose to apply it. But if you consider or define ‘functional” exercise as
one that enhances your capacity to carry out daily activities or sports
abilities, develops overall power and stability, and increases your potential
to deal with possible injury, these five moves are must-haves in your training.
Purpose: Overall Body Explosiveness
Real-Life Application:
Standing up and jumping in fast manner
-
When
you apply a force, the ability to extend your ankles, knees and hips powerfully
is very crucial for such action. A perfect jump shot in basketball for example,
requires powerful force from the hips, knees and ankles.
2.
Deadlift
Purpose: Improve the power of all pulling muscles
Real-Life Application:
Carrying or lifting an object
-
Deadlift
hits every muscle necessary to perform daily activities such as picking up something
3.
Front Squat
Purpose: Enhance the strength of lower body and athletic posture
Real-Life Application:
Pushing and Jumping
-
Front
squat allows you to be in a position common in sport
4.
Overhead Press
Purpose: Strengthen upper body and core
Real-Life Application:
Throwing and pushing
-
Overhead
press trains you to give force from a standing position.
5.
Pull-up
Purpose: Strengthen upper body and relative strength
Real-Life Application
Wrestling, dragging and climbing
-
Pull-ups
allow you to master your own body weight while hitting your entire upper body.
Can’t seem to perform the functional top five?
Try these alternative exercises:
1. Replace power clean with squat jump
or kettlebell snatch. You can build power to any lift that requires speed.
2. Replace deadlift with dumbbell
deadlift or kettlebell swing. Both alternatives allow you to extend your hips.
Extending the hips is the most important movement for exerting power.
3. Replace front squat with back squat
or step-up. Both alternatives enhance the strength of your quads, glutes and
hamstrings very effectively.
4. Replace overhead press with dumbbell
clean to press or kettlebell press. Stabilizing then pressing a weight enhances
the strength to overcome inertia.
5. Replace pull-up with bentover row or
one-arm dumbbell row. Strong pulling enhances posture and helps prevent
shoulder pain.
For instructional videos of these exercises, please refer to Building Muscles Video page.
For instructional videos of these exercises, please refer to Building Muscles Video page.
