Functional Strength Exercises to Master

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The focus of this newsletter has been to highlight the importance of strength and how having strong muscles gives us a better chance of living well as we move through the decades. The term 'strength' is very broad, so how do we move forward on a practical level and 'become stronger'? There are numerous ways in which you can do this, from using dumbbells, barbells, resistance bands, kettlebells, medicine balls to your own body weight. Depending on your goals there is really no right and wrong (providing you have perfect technique!) but I am a big advocate of 'functional training'. As the name suggests, functional strength training improves your body’s ability to perform everyday functions with ease and efficiency, focussing on exercises that mimic real-life activities, such as lifting, squatting, and climbing. While all forms of strength training are technically functional, in that they improve your health and ability to perform daily activities, this particular style of training involves more dynamic, full-body movements than traditional strength training - they teach your body to work as a whole. Functional training works many muscles in a single exercise, which encourages endurance, core stability, and balance in addition to making you stronger. In comparison, traditional strength training isolates specific muscle groups. As I stated above a traditional strength training programme isn't 'wrong' and, depending on your goals, may be exactly what you need. However, I think that it's vital to make a space for functional training in your weekly routine, especially if you're unsure where to start.

Below I have picked 3 exercises which I think, if mastered, offer most 'bang for your buck' with functional training. Get these movements right and regularly perform them, then you'll definitely feel the benefit!

Body Weight Squats

 
 

Instructions:

  1. When performing the squat, let your body weight shift back into your heels as you sit your hips back

  2. Keep your knees as far back behind your toes as possible

  3. Keep your chest up and back held in neutral position or with a slight arch

  4. Prevent yourself collapsing forward as you perform a squat

  5. Make sure your toes, knees, and hips are all in line as you squat

Bear Crawls

 
 

Instructions:

  • Start in a crouched position, hands on the floor shoulder width apart and feet hip width apart and your knees off the floor

  • Step your left foot and your right hand forward at the same time for 4 strides whilst maintaining good core strength and staying as low to the ground as possible

  • Repeat backwards for 4 strides and continue

Side Plank

 
 

Instructions:

  • Lie down on your side and place your elbow directly underneath your shoulder

  • Stack your feet one on top of the other or place them next to each other for more stability

  • Lift your hips away from the floor as high as possible

  • Hold for the allotted time and then repeat on the other side

  • To reduce the intensity, lift only to your knees instead of your feet

Andy Letham