Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
The term "functional training" has been thrown around a lot lately to describe everything from running to squats to doing a single-legged squat while standing on a Bosu ball and holding a chair. Basically, it seems to mean anything someone wants so they can sell you something. This has made it confusing and become a meme in the world of fitness. Well, here's some good news. We will describe what "functional" actually means and give you a free functional training workout.
Containing 41 exercises, 10 complexes, and an 8 week program that you can follow. We've created the only guide you'll need to master the kettlebell and bring your training to the next level...
What Is Functional Training?
First things first, we need to actually define what "functional training" actually means.
The most commonly accepted definition is a type of resistance training that's specifically designed to prepare the full body for natural movements. In addition, there is usually a heavy focus on several areas, such as:
- Core strength
- Mobility
- Dynamic movements
Functional strength training has been around for centuries with some of the earliest examples being clubs in India and kettlebells in Russia. However, the modern functional training movement started in the early 2000s with CrossFit and TRX.
The Scientific Definition Of Functional Training
If we look at CrossFit and TRX as our definition of "functional weight training," it seems as though they describe whatever program is trying to be sold. They just say, "It's functional," and people believe it as there's rarely a clear definition of what functional means.
To be clear, there are some legitimate aspects of functionality in these training modalities. However, functionality isn't their number 1 goal as we'll see.
Luckily, we do have some more scholarly definitions of functional. Similar to the general population definition, "functional training" refers to exercises that prepare one's body for "activities of daily living" (ADLs).¹
In this context, true functional training should specifically prepare the body to function in all aspects of lift. This includes:
- Improving basic movement patterns
- Improve balance, stability, and coordination
- Strengthening the core²
- Loading the body during movement
- Improving both aerobic and anaerobic endurance
The Best Functional Exercises
Now that we understand functional training better, let's examine what functional exercises should look like.
The easiest way to do this is to first identify major movement patterns.
- Squatting or sit-to-stand
- Pushing
- Pulling
- Overhead reaching or overhead pushing
Secondly, we should identify major dynamic movements. These are movements you perform while moving. These can include;
- Pushing, i.e., sled push
- Pulling or dragging
- Carrying
- Loading
- Walking or moving under load
Also, it's important to remember several key factors that make a training plan functional. Here are several components a functional training plan must have.
- A strong emphasis on core
- Utilize movement in multiple directions
- Balance and stability
- Strong dynamic component
- Train all physiological and metabolic systems (strength, muscle mass, endurance, aerobic endurance, anaerobic endurance)
Best Functional Exercises
So, let's review some awesome functional exercises and why they're so effective.
1. Stair Climber/Rower/Air Bike And Walking
Let's be honest, functionality is worthless if you can't breathe. This is why cardio is crucial to functional training. Of course you'll train cardio with some of the movements below but you need some prolonged, aerobic cardio in your overall program.
While we're talking about it, you should also put in effort to increase your daily steps. Walking is one of the best things you do to support your overall training program and maintain your overall longevity and mobility.³
2. Box Squat
We'll start by saying that a back squat is a great functional exercise in its original format. If we're going by the above definition, a loaded back squat replicates one of our most basic functional patterns. In addition, it has a long list of other functional benefits, such as:
- Increasing the strength of your entire lower body
- Increasing the strength of your core
- Improved balance and stability by way of increased strength
- Increased bone strength
However, we can go one step further and replicate the real world by using box squats. When performed correctly, a lifter unracks a barbell and then descends to a box.
They will then sit… By "sit," we mean you should relax your lower body (but keep your core tight). This eliminates the SSC (stretch-shortening cycle).
Your SSC is a phenomenon in which potential energy is stored within the muscle and tendons as they are stretched. When the movement is reversed, this energy is released, helping with movement—this is why you pull back your arm before throwing a punch.
A box squat eliminates this, meaning you have to squat using pure muscular strength. This is also how most events occur in the real world.
The easiest example is getting out of a chair. However, even when we pick up heavy things, we start in the lower position.
3. Sled Push And Drag
Aside from its functional benefit, the sled is one of the best pieces of equipment you can use;
- Low technicality
- Safe to use or low risk of injury
- Can easily alter the load and rep scheme for maximal efforts or conditioning
At the same time, it also has many unique functional benefits.
- It's dynamic in nature, meaning your muscles are under while moving
- It can be used to replicate
Now, there are a ton of exercises you can do on the sled. However, there are two that really replicate situations in life;
- Sled push: Performed when you get behind the sled, place your hands on the bars, and push the bar forward.
- Sled drag: Performed by attaching straps to the sled, then facing it while holding the straps. You then drag the sled backward.
4. Sandbag Or Stone Pickup
What's the one thing everyone learned when growing up? "Use your legs! Not your back!"
Well, dissecting that statement is an interesting concept in its own right. However, we all heard this because picking things up is something we've all had to do.
Many people will point to the deadlift for this. Of course, the deadlift is an awesome movement that strengthens the same muscles and even pattern.
However, remember that we are trying to replicate real-world events. How often do you find yourself needing to lift a solid, straight bar with evenly distributed weight at mid-shin level?
Now, you see, picking up a heavy stone sandbag from the ground is the superior, functional exercise. It provides several benefits that make it truly functional;
- They are picked up from off the ground
- They are oddly shaped
- They have uneven weight distribution, which challenges the entire core
Now, once you get the object up, you then have 3 options for how to finish the movement;
- Stand up erect and then repeat the movement
- Shoulder the object (hoist it up to one shoulder and show control)
- Dump it over your back
5. Carries (Farmer, Suitcase, Front…)
One of the most functional exercises there is carries. This can include;
- Farmer carry - Carry two objects, one in each hand
- Suitcase - Carry one object in one hand. This is an extra challenge on the core
- Front - Carry an object (sandbags or heavy balls work best) in front of the body. This is a killer on your core and posterior muscles
All of these provide similar benefits, such as;
- Stability
- Core strength
- Mobility
However, some will be slightly better at specific adaptations. For example, they all increase core strength, but suitcase carries or front carries will give a little great stimulus due to the load being distributed unevenly. However, farmer carries allow a greater load and will increase stability and overall strength.
In reality, you should incorporate all of these into your functional training program over time. In other words, you shouldn't do it all on the same day or even on the same training block. However, over the course of time, you should train in all aspects.
And let's not forget one more attribute, they replicate so many real-world situations!
- Farmer Carry - Carrying groceries
- Front Carry - Carrying bags of mulch
- Suitcase - Carrying a child in one arm
6. Rowing or Hand Pulls
Having a strong back is crucial for performance, functionality, and even longevity. Weak posterior muscles can be the root of so many issues, such as;
- Poor posture
- Shoulder or elbow pain
- Lower back pain
This is why it's so important to dedicate a good portion of your training to your back; the best way to do this is with rows.
In reality, all types of rows are great, including;
- Barbell bent over row
- Dumbbell row
- Cable row
- Power row
If you're lucky and have access, performing hand-over-hand rope rows would be ideal. For example, pulling a sled or tire with a rope hand over hand.
7. Overhead Pressing
All major movements patterns are important but overhead pressing is of special importance concerning the upper body. A lot of activity in daily life requires overhead strength such as reaching the top shelf or putting away luggage overhead.
Further, general shoulder strength and mobility is crucial as it can be such a factor as we age. Therefore, any great functional training program will have some type of overhead pressing involved.
Ideally, your overall program will utilize various types, including:
- Barbell Press
- Push Press
- Sandbag Press
- Unilateral Press
Best Functional Training Methods
As we mentioned above, functional training is more than just the exercises; it's also how you use them.
The best training program will use a variety of loads and rep schemes to train all your physiological systems. This includes;
- Maximal strength
- Muscle endurance
- Cardio
- Anaerobic endurance (performing maximal efforts repeatedly)
You need to use appropriate rep schemes and modalities to train all of these variables.
Essentially, this means you can't actually train everything in a single session; think about training to improve your max squat and run a marathon with the same workout.
For example, let's say you're doing sand-bad pickups. You could;
- Training with a maximal load for strength
- Perform 2 reps of your 5RM for a 10-minute EMOM
- Perform 20 as fast as possible with a set weight
Or, let's look at carries;
- Max weight for a set distance
- Farthest distance for a set weight
- Farthest distance for a set weight in a time cap
We could go on and on, but you get the idea. The best functional training plan will have long-term goals and use periodization.
The Best Functional Training Program
So let's put it all together as much as possible. Here's what a truly functional workout would look like.
- Box Squat - 5X5
- Overhead Pressing - 3X6
- Rowing Movement - (Depends on availability, ideally hand over hand) 3X6
- Sandbag Pick - 3X5, 5min EMOM with 3 reps of the same weight
- Sled Push & Pull - 3X10m (both ways)
- Carry - 5X10m
- Stairclimber - 10:00 (As time permits)
This is just one option, as there are a ton of variations. For example, you can:
- Use different carries
- Use different loads
- Swap implements
However, you now have the blueprint and foundation for what makes a workout truly functional. You can now use this program or build your own functional fitness workouts based on the equipment you have available.
The most important thing to keep in mind is functional training is about improving real movements in addition to dynamic work under motion. Do that, and you'll nail functional training!
Start working out with your Steel Mace safely and effectively using our 84-page Steel Mace Training e-Guide pdf, which will lead you from beginner to advanced mace skill level, covering more than 39 steel mace exercises.
References
- La Scala Teixeira, Cauê V., et al. ““You’re Only as Strong as Your Weakest Link”: A Current Opinion about the Concepts and Characteristics of Functional Training.” Frontiers in Physiology, vol. 8, 30 Aug. 2017, https://doi.org/10.3389/fphys.2017.00643.
- “January 2011 - Volume 25 - Issue 1 : The Journal of Strength & Conditioning Research.” Journals.lww.com, journals.lww.com/nsca-jscr/Fulltext/2011/01000/Relationship_Between_Core_Stability.
- Banach, Maciej, et al. “The Association between Daily Step Count and All-Cause and Cardiovascular Mortality: A Meta-Analysis.” European Journal of Preventive Cardiology, vol. 30, no. 18, 9 Aug. 2023, https://doi.org/10.1093/eurjpc/zwad229.
Garett Reid
Author