What is functional training? Functional training incorporates strength training with mobility and balance training to make everyday tasks easier and maintainable. Functional training usually engages multiple muscle groups, strengthens joints and ligaments, and requires that your body moves in multiple planes.
Try adding these exercises to your exercise routine:
- Walking lunges
- Single leg hip hinges
- Farmer’s carry
Walking lunges not only work on strengthening your quadriceps, hamstrings, and glutes, but by performing the lunges walking instead of stationary, they incorporate balance and movement.
Single leg hip hinges are a variation of single leg Romanian dead lifts but without the weight. Place your feet hip width apart with a slight bend in your knee. Begin hinging forward at your hips and lift one leg to the back. Hinge as far as you can, keeping your back straight, looking down to keep your head in line with your spine, and with your hands down by the side. If you want a greater challenge, grab a weight in each hand.
Farmer’s carry is a total body exercise that engages your leg muscles, core, back, arms, and wrists. Farmer’s carry is great for increasing grip strength which can translate to carrying groceries, bags, or other items. To do a farmer’s carry, hold a weight in each hand and then walk for about 40 yards. Put the weight down, rest, and repeat. Start off with a light weight, 5 to 10 lbs per hand, and then steadily increase based on how difficult it was for you to complete the exercise. You can also increase the distance you walk.
Hopes, S. (2022, August 29). Functional training: What is it and what are the benefits? LiveScience. https://www.livescience.com/what-is-functional-training
Lindberg, S. (2021, August 5). How to Do a Farmer’s Carry: Proper Form, Variations, and Common Mistakes. VerywellFit. https://www.verywellfit.com/how-to-do-a-farmer-carry-techniques-benefits-variations-4796615