FUNCTIONAL MOVEMENT
- Tanya Venables
- 5 days ago
- 7 min read
Updated: 1 day ago
FOR EVERYBODY
...And I mean every single body should be doing some sort of functional strength training. Now, I'm not talking about pumping iron, let's leave that to the gym goers.
I'm talking about strength training that improves the way you live. It's about
training the body in movements that mimic real life activities, so that you can feel stronger, move better, and move with confidence. Whether you're carrying the shopping, moving the lawns, playing with the kids, or competing in sports, functional training gives you the strength, mobility, and stability you need to handle life.
Think about the way you move everyday, sitting down on a chair and standing up, bending down to pick up something off the floor, pushing or pulling open a door, or carrying the groceries, They're all everyday activities that require the body to move in a certain way to make that action happen. We may not appreciate these movements as such in every day activity, because most of us can just do them without much thought. It's not until we become injured or lose the ability to move due to age or disease that we learn to appreciate movement.
Functional training involves full body movements that mimic life's activities. They engage multiple muscle groups simultaneously, across multiple joints, promoting balance, coordination, and strength that directly translate into everyday tasks.
Functional fitness can be broken down into seven movement patterns - pushing, pulling, hinging, squatting, lunging, rotating, and carrying. Before I go into each of those movements, it is really important to understand where your body is currently at in terms of strength and mobility. MOBILITY AND STABILITY
Mobility refers to the range of motion in your joints and how well they move within that range. Check your shoulder, hip, and ankle mobility. For example, if you can’t fully extend your arms overhead or squat deep without discomfort, this could indicate a restriction in mobility that may limit your performance. If you find limitations, don’t worry, mobility can be improved with focused stretching, foam rolling, and specific mobility drills.
Strength is the capacity of your muscles to generate force. If you find certain exercises challenging, it could be a sign that your muscles or movement patterns need some attention.
Stability is your ability to control that movement and maintain proper posture, especially when you're under load or in dynamic situations. If you find it hard to maintain balance during these exercises, it’s a sign that your stabilising muscles may need more attention. Focusing on improving core stability, hip control, and ankle stability will not only make you stronger but will also enhance your overall movement
If you can't do a full squat yet, thats totally fine, and note I say yet... start with sitting down on a dining chair or bench and then standing. Likewise if you cant do a push up yet, start with the doing them standing against a wall.
All exercises can be modified to suit your current level, seek the advice of a fitness or health professional if required, the important thing is that you start moving your body in the way that it's intended.
Listen to your body. Pain is a warning signal that something is wrong. If you feel any sharp or persistent pain, stop, rest and seek medical advice if needed.
THE FUNCTIONAL MOVEMENTS
Note - the exercises provided below are examples of each action. Functional movements are not limited to these exercises. Adapt all exercise to suits your current ability.
PUSHING MOVEMENTS
Think of pushing open a door or lifting an object overhead. Pushing engages the muscles in the chest, shoulders, and arms. Pushing movements help develop upper body strength and stability, and improve posture.
Exercises examples are push-ups, overhead presses, and bench presses.
PUSH UPS
Begin with your hands shoulder width apart, arms straight, core engaged and back straight.
Bend your elbows and lower your chest toward the floor, bringing your chest close to the ground and your hips lower to the mat.
Reverse the movement by pushing your chest upward and your hips back toward the starting position. Repeat for the desired reps
T PUSH UP
Begin in a standard push-up position with your hands shoulder-width apart, core engaged, and body in a straight line from head to heels.
Lower your chest toward the ground by bending your elbows, keeping your body straight. Push through your palms to return to the starting position.
After pushing up, rotate your body to one side, extending your top arm toward the ceiling. Hold the position briefly, then return to the starting push-up position and repeat on the other side.
PULLING MOVEMENTS
Think of opening a heavy drawer or door. Pulling works the opposite muscles to pushing, engaging the back, biceps, and forearms. Pulling movements develop back and shoulder strength, and improve posture by counterbalancing being slumped in a chair at a desk all day.
Exercise examples are chin ups, rows, and lat pulldowns.
INVERTED ROW
Lie underneath a bar or table. Grip the bar with your hands shoulder-width apart, palms facing away, and arms fully extended.
Engage your core and pull your chest toward the bar by bending your elbows and squeezing your shoulder blades together, keeping your body in a straight line.
Slowly lower your body back to the starting position, fully extending your arms while maintaining a strong core and proper body alignment. Repeat.
HINGING MOVEMENTS
Think of bending down to pick up an object off the ground. It’s all about hinging at the hips rather than rounding the back, which helps protect the spine while activating the glutes, hamstrings, and lower back. A hip hinge builds strength and improves mobility and posture. This action has largely been forgotten due to the WHS rules of bend at the knees when lifting, but this when practised this movement develops the posterior chain strength required for lifting heavy objects and maintaining proper form.
Exercise examples are deadlifts, kettlebell swings, and hip thrusts.
DEADLIFTS
Stand with feet hip-width apart, holding a band, kettlebell or dumbbell in each hand.
Hinge at your hips and move your upper body forward until your hands are at knee height, keeping your core engaged
Hinge at your hips to return to standing.
GLUTE BRIDGE
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press your feet into the floor and lift your hips toward the ceiling, squeezing your glutes at the top.
Slowly lower your hips back down to the ground, maintaining control throughout.
SQUATTING MOVEMENTS
Think of sitting down and standing up, picking up things from the ground, or even just maintaining balance in dynamic environments. Squats engage the quads, glutes, hamstrings, and calves, which builds overall lower-body strength and builds functional strength for walking, running, and climbing stairs.
Exercise variations are bodyweight squats, goblet squats, and barbell squats.
BODY WEIGHT SQUATS
Stand with your feet shoulder-width apart and your toes pointing slightly outward.
Bend your knees and push your hips back as if you're sitting into a chair, keeping your chest lifted.
Lower down until your thighs are parallel to the ground, then push through your heels to return to standing.
FRONT SQUAT TO PRESS
Stand with feet shoulder-width apart, holding weights at shoulder height with elbows bent and core engaged.
Lower into a squat, keeping your chest up and knees tracking over your toes. As you stand, press the weights overhead in one fluid motion.
Slowly lower the weights back to shoulder height as you descend into the squat position.
LUNGING MOVEMENTS
Think activities that require stepping forward, backward, or laterally, like walking, climbing stairs, or navigating uneven terrain. Lunges activate the quads, glutes, and hamstrings, developing unilateral strength (one leg at a time), which is important for correcting muscle imbalances. Lunges build strength, stability balance and coordination in the lower body, making movements like walking or running feel smoother and more controlled.
Exercise variations are forward lunges, reverse lunges, and lateral lunges.
REVERSE LUNGES
Stand tall with feet hip-width apart and hands on your hips.
Step one leg back into a lunge, keeping your front knee over your ankle.
Push through your front heel to return to standing and repeat on the other leg
ROTATION MOVEMENTS
Think activities that involve twisting or turning, such as reaching for something behind you or swinging a bat or hitting a tennis ball. The ability to rotate efficiently depends on a strong core, as well as flexibility and mobility in the spine and hips. Rotational stregnth plays a big role in injury prevention.
Exercise examples are Russian twists, woodchoppers, and cable rotations.
DUMBBELL CHOP
Stand with your feet shoulder-width apart, holding a dumbbell with both hands at one side of your body, near your hip, with your arms slightly bent.
Rotate your torso and swing the dumbbell diagonally across your body, aiming to bring it toward your opposite shoulder while keeping your arms extended.
Repeat for the desired reps and then switch sides.
CARRYING MOVEMENTS
Think carrying the groceries, moving furniture or carrying a small kid. Carrying an object forces the body to engage the core, arms, and legs while maintaining posture and stability. Strong carrying patterns promote overall body strength and can even improve posture by training the muscles that stabilise the spine.
Exercise example are the farmers carry.
FARMERS WALK
Hold heavy dumbbells or kettlebells at your sides with a firm grip.
Walk forward with controlled steps, keeping your core tight and shoulders back.
Once you reach the distance goal, turn around and repeat.
CORE ACTIVATION AND STABILITY
Whilst core strength is not actually one of the seven functional movements, it is an essential part of all movement, and plays a huge roll in protecting your spine and improving posture during exercise.
BARBELL ROLLOUTS
Kneel on the floor with your feet flat and your knees hip-width apart. Grip a barbell with both hands, keeping your arms extended in front of you.
Slowly roll the barbell forward, extending your arms and lowering your torso toward the ground, while keeping your back straight and maintaining tension in your core. Avoid letting your lower back sag.
Use your core to pull the barbell back toward your knees, bringing your torso upright. Repeat.
PLANK TO SHOULDER TAP
Start in a high plank position with your hands shoulder-width apart and your body in a straight line.
Lower your chest toward the floor by bending your elbows, keeping your core engaged.
Push through your palms to straighten your arms and return to the starting position.
PROGRESSION
Progressing in functional training is about improving movement quality, enhancing strength, and increasing overall resilience without risking injury.
As you do progress, gradually increasing the intensity of your workouts. This might involve adding more weight to exercises, increasing the number of reps or sets, or incorporating more complex movements that require more coordination and control. For example, once you’ve mastered bodyweight squats, you can add a kettlebell or barbell to the movement for added resistance. Similarly, once you’ve perfected basic lunges, you can incorporate a rotation to challenge your balance and engage your core more deeply. Don't rush progression, take the time to get it right, the important thing is you're training your body to move, which will keep you moving!
Disclaimer - The information on this website is provided for information only and is not a substitute for professional medical advice, diagnosis or treatment. Consult a professional before commencing a new exercise routine.
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