Disclosure: We may earn money from the companies mentioned in this post.
Get Certified as a Fitness Professional & Save $100.
What you need to know.
- The term “functional training” has been abused. Training with a purpose is what we are after;
- Trap bar deadlifts give all of the benefit of the deadlift plus add the ability to alter levers and improve form to generally be safer for the lower back;
- Bear crawls recruit motor patterns we use when sprinting plus also challenging our core, shoulders, plus hips;
- Single-leg training gives greater muscle development and better muscle strength as it works more muscle; and
- The farmer’s walk is now a staple exercise for core training to deal with real force in motion.
Purposeful Training, Not Functional
1. Trap Bar Deadlifts
The basic deadlift is a common favorite, but often physical restrictions stop people from carrying it out effectively.
The trap bar deadlift provides all of the benefits of the deadlift along with the ability to change levers and alter form to utilize the lift effectively, without the associated risks and issued of the regular deadlift.
The trap bar deadlift is a key part of training with purpose, permitting us the maximum benefit of the deadlift without the risk.
This isn’t weak and doesn’t slow you down. It extends your training ability and longevity.
2. Bear Crawls
Bear crawls permit us to practice motor patterns we use while sprinting plus also challenging the core, shoulders and hips to stabilize our body.
Try doing 3 x 20 yards. Try them with dumbbells in both hands. it goes without saying – increase the weight as you can.
3. Rear-Foot Elevated Split Squat
Single-leg training fosters more muscle-growth and greater muscle strength as it works more muscles. It doesn’t just work prime movers, but stabilizers and neutralizers, as well.
Regardless of all that, if you run, play sports, or move recreationally, then it’s important that you jump on one leg and start getting improving.
If you want to maintain your shoulder health in the long term, it makes no sense to focus only on the barbell. A barbell is harsher on the joints than press-ups, regardless of the weight.
Like chin-ups, press-ups done with weight permit for normal movement of your shoulder joint and scapula while still challenging your chest. As an added extra you’re working your core to get stronger at the same time.
Prior to barbells there were press-ups. It’s the exercise that has stood the test of time. Stick it into the routine and reap the benefits.
Do 3 sets of 12, using a weighted vest, weights on your back or resitance bands.
5. Farmer’s Walk
The farmer’s walk is now a staple exercise for core training to deal with real force in motion
An exercise with huge bang for buck, farmer’s walks give an overload to the traps, core, hips, and grip strength, as well as the cardio system.
See how much you can carry for max distance… x2.