The biceps curl has gotten a bad rap because of posers, but there is nothing more functional than elbow flexion. Each person on earth performs the movement every day.

Even when lifting groceries you will be curling. Targets the elbow flexors which are the biceps brachii , brachialis , and brachioradialis. Can be performed with a Barbell, Dumbbell, or Kettlebell. The Windmill is a must or anything with rotation of the spine for that matter.

The video features the Windmill Queen Anna Junghans. She performs a Snatch into Windmill combo. The following video is a flow that features the stiff-legged Windmill. When it comes to rotation of the thoracic spine, the good old Bent Press deserves a mention.

Targets the obliques and rotatores plus many other muscles in the trunk , upper legs, and shoulders. Can be performed with a Dumbbell or Kettlebell. Targets the pecs , triceps, and anconeus. Can be performed with Bodyweight or Sandbag as added weight.

but priority number 1 is without weight and then with weight added. If these exercises were listed in order of importance then this would have been number one. There is nothing more important, fundamental, and functional in life than being able to squat.

Targets the quadriceps , calves , and gluteals. Can be performed with Barbell, Dumbbell, Kettlebell, or Sandbag.

There is something so magical about this exercise but also truly functional as it teaches the athlete to get off the ground against resistance. Of course, the TGU can also be performed and should be mastered without weight.

Targets the hips , core , and shoulders. Can be performed with Dumbbell, Kettlebell, or Bodyweight. Begin able to pull things in is functional, especially when it comes to Martial Arts like Brazilian Jiu-Jitsu.

The pull strengthens the back and shoulder muscles and the fact it happens in a bent-over position creates core strength. Performing rows on one side will engage the core even more.

Targets the rear deltoids, lattisimus dorsi, and triceps. Can be performed with Barbell, Dumbbell, or Kettlebell. Being able to pull heavy things from the ground explosively and fast is beneficial to any human being but especially older people will benefit from this.

The following video demonstrates how you can combine several functional exercises and turn them into a functional kettlebell combo. Targets the upper trapezius, levator scapulae , and leg muscles. Being able to bend to the side lateral thoracic flexion and also to bend and lift things.

is a must. Targets the obliques, quadratus lumborum , and upper traps. The bent side press targets the obliques and side delts. Performing the exercise with something that creates instability, for example, a bottoms-up kettlebell, creates stability. This angle to press from is one that most people do not press and therefore any work in this area should be attempted with very light weight to start with.

Targets the lateral deltoid and obliques. Can be performed with Dumbbell, or Kettlebell. The following are additional how-to and demo videos covering some of the 13 functional exercises listed above.

The single-arm kettlebell swing is great to add more work for the core and allows you to make it heavier when you only have one kettlebell. Buy an awesome book that features most of the above exercises.

Buy Kettlebell Workouts and Challenges 1. There are different angles that you can train the bicep flexors from with these different curl variations.

The squat-style Turkish Get-up requires a lot more flexibility and is a progression from the lunge-style get-up. The narrow Goblet squat is an exercise that puts a lot of focus on the tibialis anterior, more so than any other squat variation.

This is great to strengthen the muscles for ankle Dorsiflexion. You must be logged in to post a comment. Like 0. Tweet 0. Pin it Share 0. Functional Fitness Workouts If you want to skip the nitty-gritty, if you want to jump straight into the deep water and get your sweat on with workouts, go no further and check out this list we put together of the top 10 functional fitness workouts.

Kettlebell Swing The single or double-arm kettlebell swing performed with a hip hinge movement is very similar to the conventional deadlift. Erector Spinea. Suitcase Dead Lift The suitcase deadlift is performed with one arm and mimics picking up groceries, hence, highly functional and used in daily life.

Upper Trapezius. External Obliques. Barbell Suitcase Deadlift. Kettlebell Exercise Encyclopedia Rated 4. Kettlebell Workouts and Challenges 1 Rated 4. Pull the sled toward you, hand over hand, until it reaches your feet. Then place your hands on the uprights and push the sled back to the start — hips low, elbows bent — taking strong, steady steps.

Hits: Back , shoulders , traps, glutes , quads , hamstrings. When doing bilateral two-limbed exercises, the stronger, more dominant arm or leg often takes on an unequal amount of the load, creating imbalances. A functional, unilateral exercise like this kettlebell snatch can serve as a remedy for those deficiencies.

To Do: Stand behind a kettlebell with your feet shoulder-width apart. Keep your chest lifted as you push your glutes back and bend your knees to grasp the handle with one hand, extending the other arm to the side.

In one smooth motion, stand up quickly to pull the kettlebell off the floor, bringing it straight up along the front of your body. As the weight comes above your shoulder and feels almost weightless, punch your arm up toward the ceiling and allow the kettlebell to roll softly to the backside of your wrist.

Finish with your arm extended straight up over your shoulder, palm forward. Reverse the sequence to bring the kettlebell back to the floor. Do all reps on one side before switching. Hits: Back , shoulders , chest , glutes , hips, core. The crab reach is the antidote for prolonged bouts of sitting, stretching and strengthening key areas, including your shoulders, hips, lower back and abdominal region.

To Do: Sit on the floor with your knees bent, and place your hands behind you with your fingers pointing backward. Press down into your hands and feet to lift your glutes off the floor, then continue lifting your hips as high as you can. Reach your left hand overhead toward the floor and turn your head to look at your right hand.

Pause, then return to the start. Continue, alternating sides. Hits: Quadriceps, hamstrings, glutes , calves , shoulders.

This simple bodyweight exercise combines the best overall resistance exercise squats with a plyometric component, training the fast-twitch muscle fibers in your lower body to fire as they propel you into the air and contract to decelerate you on the return.

To Do: Stand with your feet shoulder-width apart and quickly lower into a squat, kicking your hips back and bending your knees to load up your posterior chain while swinging your arms in front of you. Extend your knees and hips and explode into the air, reaching your arms back to generate height.

Land softly and descend immediately into the next squat. Hits: Quads , hamstrings, glutes , lats, middle back , traps, shoulders , chest , core. This multi-part movement brings you from a lying to a standing position, all while holding a kettlebell perpendicular to the floor and engaging all your major muscle groups along the way.

To Do: Lie faceup with your legs extended and hold a kettlebell straight up over your left shoulder, elbow locked. Extend your right arm to the side and look up at the weight. Bend your left knee and place your foot on the floor close to your glutes, then use your right hand and left foot as support as you roll toward your right side.

Bridge your hips and bend your right knee, sliding it underneath you and rising into a half-kneeling position. From here, stand up.

To return to the start, reverse the steps until you are flat on the floor. Hits: Quadriceps, glutes , hamstrings, shoulders , triceps , core. Dynamic and explosive, the thruster engages your entire body from your legs to your delts as you work synergistically and fluidly to move a load while transitioning from a squat to an overhead press.

You can use any implement you like — barbell, dumbbells, kettlebells — but any way you slice it, a thruster will spike your heart rate in seconds. To Do: Stand with your feet shoulder-width apart and hold a set of dumbbells at your shoulders, palms neutral.

Bend your knees and drop your hips into a deep squat, bottoming out if possible, then keep your weight in your heels as you drive forcefully upward. As you come to standing, use that upward momentum to press the dumbbells overhead. Lower the weights to your shoulders and repeat.

Note : Other equipment can be used to perform the exercises, however, we chose just three pieces of equipment to work with.

If you want to skip the nitty-gritty, if you want to jump straight into the deep water and get your sweat on with workouts, go no further and check out this list we put together of the top 10 functional fitness workouts.

There are also many more functional kettlebell exercise videos at the bottom of the page. The single or double-arm kettlebell swing performed with a hip hinge movement is very similar to the conventional deadlift. But with the kettlebell swing, we also get the benefit of speed and power.

The movement is highly functional and one that we all use each and every day. The swing can also be done for strength with a heavy weight and low reps just like the conventional barbell deadlift. Targets the hamstrings, gluteus maximus, forearm muscles, and erector spinea.

The deadlift can be performed with Olympic Barbell, Sandbag, or Kettlebell, but the swing can only be performed with the kettlebell.

The conventional deadlift deserves to be in the same spot and should be mastered before ballistic exercises. More info on the Dead Lift is here. Following is a video about the HHDL from Schwarzenegger. Subscribe to this Amazing Youtube Channel below and get access to more of these type of videos for free.

Next functional exercise Back to top. The suitcase deadlift is performed with one arm and mimics picking up groceries, hence, highly functional and used in daily life. Targets the upper traps and obliques.

Can be performed with Olympic Barbell, Sandbag, or Kettlebell. Single kettlebell targets the obliques more. The strict shoulder press is a show of strength and highly functional because we all put things overhead in our life. Targets the deltoids , triceps, and everything around the scapula.

Can be performed with Olympic Barbell, Dumbbell, or Kettlebell. The strict pull-up is a must for every human being. This is the wide grip overhand pull-up, a chin-up is also a pull-up but involves other muscles. Targets the lats and lower traps.

Can be performed with added weight through a weight vest or dipping belt. The biceps curl has gotten a bad rap because of posers, but there is nothing more functional than elbow flexion. Each person on earth performs the movement every day. Even when lifting groceries you will be curling.

Targets the elbow flexors which are the biceps brachii , brachialis , and brachioradialis. Can be performed with a Barbell, Dumbbell, or Kettlebell. The Windmill is a must or anything with rotation of the spine for that matter. The video features the Windmill Queen Anna Junghans.

She performs a Snatch into Windmill combo. The following video is a flow that features the stiff-legged Windmill. When it comes to rotation of the thoracic spine, the good old Bent Press deserves a mention. Targets the obliques and rotatores plus many other muscles in the trunk , upper legs, and shoulders.

Can be performed with a Dumbbell or Kettlebell. Targets the pecs , triceps, and anconeus. Can be performed with Bodyweight or Sandbag as added weight.

but priority number 1 is without weight and then with weight added. If these exercises were listed in order of importance then this would have been number one. There is nothing more important, fundamental, and functional in life than being able to squat. Targets the quadriceps , calves , and gluteals.

Can be performed with Barbell, Dumbbell, Kettlebell, or Sandbag. There is something so magical about this exercise but also truly functional as it teaches the athlete to get off the ground against resistance.

Of course, the TGU can also be performed and should be mastered without weight. Targets the hips , core , and shoulders. Can be performed with Dumbbell, Kettlebell, or Bodyweight. Begin able to pull things in is functional, especially when it comes to Martial Arts like Brazilian Jiu-Jitsu.

The pull strengthens the back and shoulder muscles and the fact it happens in a bent-over position creates core strength. Performing rows on one side will engage the core even more. Targets the rear deltoids, lattisimus dorsi, and triceps.

Can be performed with Barbell, Dumbbell, or Kettlebell. Being able to pull heavy things from the ground explosively and fast is beneficial to any human being but especially older people will benefit from this. The following video demonstrates how you can combine several functional exercises and turn them into a functional kettlebell combo.

Targets the upper trapezius, levator scapulae , and leg muscles. Being able to bend to the side lateral thoracic flexion and also to bend and lift things.

is a must. Targets the obliques, quadratus lumborum , and upper traps. The bent side press targets the obliques and side delts. Performing the exercise with something that creates instability, for example, a bottoms-up kettlebell, creates stability.

Over time, this can leave you more steady in daily life and in sports and activities. In fact, a review published in Sports Medicine found a direct link between balance ability and improved motor skills activities like walking, running, and jumping.

Functional strength training can help correct muscle imbalances and improve joint stability. This reduces the risk of injuries during daily activities or sports. For example, runners and cyclists should use functional strength training not only to improve performance, but stay in the sport.

Squats and lunges will provide power to your lower body. Planks will help stabilize your core to improve your gait when you run and maintain proper posture when cycling. Many functional strength training exercises strengthen the glutes and hips. This is crucial for cyclists and runners when it comes to mechanics.

There is a lot of dynamic stretching in functional strength training like walking lunges and scapular push-ups. These stretches zone in on mobility, providing you with more flexibility and a greater range of motion. They also reduce the risk of overuse injuries. Particularly as you age, functional training is an effective way to protect joint mobility and help you stay active.

The dynamic nature of functional strength exercises can lead to a higher caloric expenditure compared to isolated strength exercises. Functional strength training is a great way to get in a fast workout because it often involves compound movements that work multiple muscle groups simultaneously.

You may find a lot of your strength training workouts include traditional strength exercises and functional strength training moves. If so, great! Stand with your feet hip-width apart, knees just slightly bent. Engage your core and slowly lower down, as if you were to sit in an invisible chair.

Make sure your knees are staying in line and not collapsing in. Hold for 3 to 5 seconds and slowly and return to starting position. Make it harder: In your squat position, engage your core and push through the feet into a jump, extending the legs.

Land softly on the balls of the feet and immediately go into another squat. Aim for 10 reps, or 5 standard squats followed by 5 squat jumps. Start with your feet shoulder-width apart, hands on your hips.

Engage your core and take a large step back with your left foot, bending the knee as close to the ground as possible.

Your right foot should make a degree angle with the floor. Press your right foot into the floor to return to the starting position. Alternate between left and right reverse lunges for reps, on each side.

Stand with your feet shoulder-width apart and place heavy dumbbells think 15 lbs. to 20 lbs. horizontally between your feet. Lean forward, shifting your weight onto the right foot as your left leg extends behind you.

Keeping a slight bend in your right leg, raise the left leg as you bring your arms down, stopping at the middle of your shins.

Engage your glutes and core as you slowly lift back up to starting position. Repeat for reps and switch legs. Get into a high plank position, hands under shoulders and feet shoulder-width apart.

Keeping your elbows close to your body, slowly lower your chest down to graze the mat, or as far as you can. Keeping your elbows rotated in toward the mat instead of pointing them out , slowly raise up to your starting high plank position.

Aim for reps with good form. For beginners, modify this move by starting on your knees first, then progress. Starting in a squat, lower hands to the floor outside of your feet.

Complete one push-up. Frog jump feet outside the hands. Perform one squat jump and returning to your starting squat position. Aim for reps without stopping.

Using a box, small chair, or stool, step up with the right foot, left leg following. Bend the right knee and bring the foot back down, followed by the left. Complete reps and switch legs.

Make it harder: Hold 10 lb. to 15 lb. dumbbells in each hand as you step up. Start in tabletop position with your shoulders stacked over your wrists and neck aligned with your spine. Tuck your toes and then extend your feet behind you, to find a full plank position.

Practice engaging your pelvic floor muscles as you hold your body stable. Strength training is important for targeting specific muscle groups and building maximal strength, while functional strength training enhances the practical application of that strength in real-life movements and activities.

It will combine upper and lower body exercises that will help you get stronger and improve your mobility. Start with a bodyweight class first and move on to one with weights as you get stronger and perfect your form.

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