They can enhance overall performance when done at moderate loading with the highest emphasis on movement integrity rather than heavier loading. Generally speaking, I feel that nearly every athlete can benefit from the list of exercises below.

Whether they are throwers, runners, lifters, or anywhere in between, increasing strength and mobility throughout the fullest ranges of motion achievable is key , with the acknowledgment that many of us are not as mobile as we need to be to ensure proper joint movement and fluidity.

The above link can help you take care of that! As weightlifters, powerlifters, sports athletes, and CrossFitters, we have a plethora of training variations and attributes that must be trained. Prioritization of training exercises is key, and it can often be difficult to find movements that offer us the most bang for our buck.

The below movements are standard exercises seen in my functional strength and fitness program, which was developed to provide my Olympic weightlifting team, sports and recreational athletes baseball, track and field, wrestling , and clients a way to build muscle and move better.

For in-season athletes, functional fitness is key to injury prevention, movement integrity, and stimulation for enhancing recovery as the intensity is often lower in loading due to greater necessities for core strength, balance, and movement integrity.

Another great way to build these into current training regimens is to perform them during lighter days, active rest days, and warm-up circuits. The kettlebell Z press which can also be done with the barbell, dumbbell, or other forms of external loading can be very beneficial for shoulder and upper back strength, spinal stability, and scapular health.

When performing the Z press, throwers and other overhead athletes as well as all athletes, regardless of sport are forced to stabilize with the rhomboids and posterior shoulder to allow for smooth repetitions vertically. Below is a clear exercise demo on the kettlebell Z press.

This one is specifically done with asymmetrical loading to further the degree of difficulty and stability needed. The key here is to lengthen the spine, contract the core, and focus on pressing the heels downwards in the press. You have some flexibility with how many repetitions and sets you want to use.

I suggest treating this movement like any other pressing movement, making sure to keep lighter loads and reinforce sound body awareness and tension prior to loading this up with more weight.

This can help athletes brace and increase spinal awareness, core strength, and tension during the squat. deadlift, and even press. Below is a video demo of a standard loaded movement.

The flexibility of this exercise allows for constant variations to be made mentioned above resulting in a broader ability to handle and react to unfamiliar loads and forces. Programming loaded movements is a wide open topic; however, it does truly depend on the exercise selected, purpose recovery or aggressive work , and the ability of the athlete.

Another way is to have athletes do sets during training sessions or simply as a paired exercise. The Cossack squat can work to increase hip, knee, and ankle mobility, strengthen the glutes, and work the critical muscles that protect the knee from lateral forces.

Unlike the side lunge, this squat variation really forces an athlete to work the hip throughout the entirety of the end range, which is important for runners, wrestlers, and other full range of motion athletes.

By increasing the dynamic strength and mobility of the hips, hamstrings, and other lower body structures, you allow for better movement in exercises like squats and human movement as a whole.

Be sure to keep the hips set at the same level, and as you start to increase repetitions and range of motion, slowly reset that hip height to a lower level. I really like pairing these in warm-up progressions or movement days active recovery or in-season movement pieces as they can be done with little to no weights and still challenge end range joint control and stability in injury-prone joints ankle, knees, and hip.

Sets of 10 or so per leg are a good start, with heavier loading of repetitions for more strength and hypertrophy work as well. The key is to focus on the movement, feeling fluid, and not sacrificing proper joint mechanics and control for heavier loads squats make us strong…so use Cossack squats to help you MOVE better.

Hamstring health is such a huge issue for runners, track and field, football, baseball, soccer, weightlifters, etc.

The amount of force we typically expel during open-chained movements on the field or under heavy loading and high velocities during training sessions makes the hamstrings highly susceptible to strains and other injuries.

Many coaches understand this and program a steady diet of stiff-legged deadlifts, unilateral hip hinge training, hamstring curls, and more.

The Nordic hamstring curl allows coaches to load the ECCENTRIC portion of the lift, which is key to increasing the tensile strength and resistance to strain during explosive movements where the hips and quadriceps kick into full force mode.

Nordic curls have been shown to increase eccentric strength at all velocities and even help decrease hamstring strains.

The two charts below document those findings, thanks to strength training research Instagram star, Chris Beardsley. Once you feel confident in the bodyweight routine — and can complete the desired 12 reps easily — move on to the intermediate routine. Again, aim for 3 sets of each exercise and 10 to 12 reps.

The last few reps of your set should be challenging, but you should still be able to finish them with good form — adjust your weight to get here. One of the kings of strength training exercises, the deadlift targets your entire posterior chain — plus your core — and provides major strength benefits.

While weighted squats can put lots of the load on the lower back, goblet squats target the quads and glutes without the added tension. Adding a one-leg balance to any upper body exercise makes it infinitely more challenging, testing your balance in new ways.

Challenge your balance — and strength —by taking your deadlift to one leg. Front squats can be completed with a barbell or dumbbells, whatever you have available.

Moving the load to the front of your body challenges your core — and legs — in new ways. Adding a twist to a lunge challenges your balance — are you sensing a trend?

Functional strength routines can incorporate a cardiovascular element, too. Working on power is just as important as strength, especially for advanced exercisers. Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives.

Find her on Instagram for fitness tidbits, momlife, and more. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. If the idea of an at-home workout makes you yawn, think again!

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Medically reviewed by Daniel Bubnis, M. Functional vs. nonfunctional Tips for success Beginner routine Intermediate routine Advanced routine Takeaway Share on Pinterest.

How to maximize your training. Beginner routine.

Only move as fast as your breathing will allow and work on trying to straighten the legs while the fingertips are touching the floor. Functional Training Workout: Complete as many repetitions as possible with good breathing.

Learn more: 7 Kettlebell Squats You Need to Know. The ultimate full body functional exercise that not only improves your overall strength but your overall mobility too. The Get Up exercise is excellent when performed with a kettlebell but it can be equally effective with a dumbbell or just with your own body weight.

In fact, for the fitness newbie there is no better functional training exercise to begin with. I would argue that you should never start pressing a weight above your head until you can perform a Turkish Get Up with the same weight.

Ultimate Guide to the Kettlebell Turkish Get Up. Functional Training Workout : 1 Left Side, 1 Right Side, 2 Left Side, 2 Right Side, continue for as high as you can go. Not enough people perform the side lunge and by adding a reach it creates yet another dimension.

They also encourage strengthening of the back extensors as you struggle against gravity to keep your chest up. Finally, they are excellent at increasing hip mobility as the legs are separated during the lunge. Ensure during the lunge that the chest is kept high and the weight is kept back on the heels rather than the toes.

As you get the hang of this functional training exercise and you start to warm up try to get deeper and deeper towards the floor for added hip mobility. Functional Training Workout : 5 Left, 5 Right, 10 Left, 10 Right, 5 Left, 5 Right.

Now for a great warm up exercise that can be used before you start your main workout or as part of your workout session. This functional exercise works the shoulder stabilisers but also your core stabilisers as you move dynamically from the kneeling to the standing position.

The core muscles act in many different ways depending upon your foot position, so your core may be strong during the squat but weak during the lunge.

Take your time with the exercise and feel how your shoulders and core work hard to stabilise the dumbbells above your head. Functional Training Workout : Try 10 Leading with the Right leg and the 10 leading with the Left leg. This functional exercise works also every muscle of your core along with your shoulders, back, chest, buttocks and legs.

You begin in a s tandard plank position on the stability ball but then rotate the arms around in a circle going as far forwards as you can manage. I would recommend that everyone master the regular plank first before moving onto this more advanced exercise.

Keep the core muscles tight at all times and never let the hips sag below horizontal. During this super calorie burning functional exercise we combine two huge movement patterns the lunge and the overhead press. As you perform the reverse lunge you use the forward momentum coming out of the movement to help you drive the dumbbells above your head.

Try and combine the two movements rather than just lunging first and pressing second. Alternating legs after each press will ensure that you use as many muscles as possible throughout your workout. Functional Workout Example : Try 20 alternating repetitions, rest 60 seconds and repeat times for a serious fat burner!

This kettlebell exercise is great at connecting the lower half of the body with the top half. You will work practically every muscle in your body during this explosive functional training exercise.

The Kettlebell snatch can be hard to master and certainly should not be attempted by the beginner. Good stable shoulders, practical core strength and even good grip strength is required to ensure that you make it through this exercise in one piece.

However, once perfected the Snatch is one of the best explosive exercises around. Ultimate Guide to the Kettlebell Snatch. Functional Workout : Try the Snatch challenge, as many Snatches as possible in 10 minutes without putting the kettlebell down.

The double lunge takes your lunging exercise to another dimension. Performing the double lunge overloads the buttocks, hip and thighs as well as putting your heart rate through the roof.

The double lunge requires you to combine both the forward lunge with the reverse lunge. The foot should not touch the floor between lunges so the movement happens reasonably quickly.

Workout Example : 5 Double Lunges Left, 5 Right, Rest for 1 minute and repeat times. The stability ball push up takes away the stable floor and adds a real challenge to the chest, shoulders and core muscles.

If you are new to this type of functional exercise then you may want to have s omeone hold the stability ball in place before you start doing the exercise alone.

Keep the core rigid and tight throughout the exercise and experiment with wrist position until you find one that suits you best. You will notice from the list that we have an exercise for every important movement pattern :.

The 13 functional training exercises also incorporate the 3 fundamental movement planes:. It was interesting to know that functional exercises can help enhance our natural movement skills. My friend wants to turn to the BoneFit training program. I should advise him to go for it to improve his mobility.

Many years of sitting at a desk and my hip mobility is terrible. Played rugby for years but I have been very inconsistent with training. These moves look great but my hips are too tight to implement most of them.

What would you recommend? Hello Ashley, you can work through these 13 Hip Mobility exercises to help loosen things up. I would love a little more direction than that. Do you have anything more to offer?

Thank you. Sure do Trista, you will find it easier to activate the muscles in the back of your body that way and also create a more natural balance.

Are you going to be in South Florida as some of your videos are shot here. I live in South Florida so let me know next time you will be in town. I am a personal trainer and enjoy learning these new techniques.

Mountain climbers are an excellent whole-body combined cardio and bodyweight resistance exercise. They work your arms, legs, back, and core all at once. Perform steps 2 and 3 quickly, as if running or climbing at a fast pace.

Plank bird dogs are a step up from palm planks, adding an extra level of strength and balance exercise on top of what you get from a palm plank. The asymmetry also brings the oblique side abdominals into play. Hand-release push-ups are pretty close to normal push-ups, except that here, you lift your hands off of the ground for a moment at the bottom of each rep.

This forces you to use a full range of motion without relying on momentum, and builds a bit of shoulder blade mobility in the process.

The elbow side plank is an iso-lateral plank variant that works the obliques on the side of your abs more so than the rectus abdomens on the front. Hip lifts are an excellent exercise for your quads, gluteus maximus, and spinal erectors of the lower back. The single-leg version adds an extra element of balance and brings the gluteus medius, at the side of your butt, into play as well.

Deadlifts are one of the best exercises you can do for your lower back and hamstrings. Since deadlifts are so fatiguing, this is a good one to do throughout the day.

SPARTAN Helmet Kettlebell 2. Kettlebell swings are a high-speed exercise that work the biceps as well as the entire posterior chain — everything from the upper back down to the hamstrings and even the calves a little bit.

Squats are an excellent exercise for your quads, glutes, and — to a lesser degree — your back. Kettlebell squats are an easy way to squat at home, but the range of motion can be limited by the kettlebell hitting the floor. The sumo squat avoids this by having you hold the kettlebell up rather than dangling it between your legs.

Single-leg deadlifts use lighter weights, working the same muscles as a normal deadlift, but for endurance rather than strength. They also bring the oblique abdominals into action to help prevent torso rotation. Note: Do every rep on the same leg; do not alternate legs within a single set. This is a single-arm shoulder press variant that uses momentum to help you get over the lowest, hardest part of the movement.

It brings the lower body slightly into play, but mainly works the medial deltoid outside of your shoulder and triceps. SPARTAN Hex Steel Dumbbell.

Reverse flys are an excellent upper back, chest, and triceps exercise. The banded version can be done anywhere — even while traveling — because bands are so light. Add this one to your travel workouts.

SPARTAN by Power Systems Strength Band. The dumbbell bent-over row is an excellent middle back and biceps exercise. Bending over allows you to row at the same angle with dumbbells, while also requiring the lower back to hold your torso in place, as with a deadlift.

The single-arm dumbbell plank row not that you could do it with both arms combines the palm plank, row, and an element of balance a la the bird dog, all in one exercise. The dumbbell lat pullover is an easy exercise to do at home that primarily works the latissimus dorsi middle back and secondarily works the upper back and triceps.

The dumbbell chest press is simply the dumbbell version of the common barbell chest press. It works the same muscles and is, in some ways, superior since it allows more freedom of movement albeit at the expense of generally not being able to use as heavy of a weight.

It works the pectorals chest , triceps, and — to a lesser degree — the anterior deltoids front of the shoulders. Forward lunges are a good resistance exercise for the quads and glutes, and a good stretch for the hamstrings. Adding a rotation adds an extra element of stretching the back, biceps and abdominals.

The lateral bound is a jumping movement that provides a modest explosive workout for the quadriceps and calves. More than anything however, it builds your balance by practicing hopping from one foot to the other. The broad jump to backpedal is a combination of two exercises: The broad jump is essentially a standing long jump which builds explosive strength in the quads, calves, and glutes, and swinging power and coordination in the shoulders.

The backpedal is a simple cardio exercise that builds calf endurance and bodily coordination.