5 Functional Fitness Movements to Improve Your Overall Strength

How about one effective set of exercises? A set that covers the entire body, with each one targeted at a particular group of muscles. Here are 5 functional fitness movements to improve your overall strength

How about one effective set of exercises? A set that covers the entire body, with each one targeted at a particular group of muscles. Welcome to functional workouts where you don’t need all the mod cons or top of the range gym equipment to get fitter and stay in shape.

This is where your functional fitness training will forge a plan to help you get in shape for the Summer.

The human body can perform seven primary movements, from which all other exercises are derived: Push, Pull, Squat, Rotation, Hinge, Lunge, and Gait.

Compound exercises like lunges, squats, and deadlifts usually make up a functional workout. Either the gym or home is great for functional fitness exercises. For instance, dumbbells or resistance bands can be used at home. You can also perform bodyweight movements like sit ups, pushups, squats, and planks.

It is easy to perform functional exercises with your own bodyweight serving as training resistance, hence, it is pretty much scalable and can be used by professional athletes, as well as everyday trainers.

Here are a 5 functional fitness training moves to try.


Farmers Walk

This is a very simple movement that only involves picking up a couple of weights and walking.

The weights can be increased to make it more difficult or achieve the same by walking further.

It is basic and functional at the same time because moving from one place to the other while carrying objects is an everyday routine for most people. You can use a kettlebell, dumbbell, or weighted case as weight.

To do the farmer’s walk correctly,

  • Pick up the weight and hold your shoulders back and maintain a tight posture.
  • Walk-in small, consistent steps for a distance of say from 10 to 15 steps and back again.
  • Rinse and repeat.

Bodyweight Squat

Stand with a shoulder-wide gap between both feet. While balancing your weight on your heels, take a squat position, hold it and then push up. Perform this movement in 20 reps for your first sessions.

With routine squatting training, you will find it easier to get off the ground, shovel snow, and move in and out of chairs. Though it is great when you start with simple bodyweight squats, assisted bodyweight squats are just as good if you find it too difficult at first.


Bear Crawl

  • Take a pushup position and bend your knees directly under your hips at an angle of 90 degrees. Keep your knees elevated. With your lower back remaining flat, not rising or rounding, contract your abs the way you would when taking a punch in the gut.
  • Maintain this contraction throughout the period. With this starting position, move a few inches forward on your right hand and left foot.
  • Stop and return to your starting position. Again, move a few inches forward on your right foot and left hand. Return to the starting point.
  • Repeat this for 2 minutes every 10 seconds. 


Good ol’ pushups are a fitness staple. It is a great functional exercise. You will develop a great deal of strength in your core with the ability to push yourself up while holding a firm position in a straight line without sinking.

You can also level up your pushups and create a more dynamic exercise by adding some variation.

Let your exercise plan include functional fitness training. This fitness routine has many benefits such as the faster recovery of muscles after injuries, posture improvement, fat elimination, stress relief, and an increase in endurance.

Kettlebell Swing

An explosive full-body movement, the kettlebell swing targets strength building along your hip range.

The kettlebell swing is performed as outlined below:

  • Position yourself bent-over with your back flat and then with both hands, grab the kettlebell by the handle.
  • Be prepared to jump up as you swing the kettlebell over your back.
  • With your feet firmly on the floor, jump up and swing up the kettlebell. At the climax of the movement, you should be standing at your full height.
  • In a reverse movement, bring down the kettlebell behind you again.
  • Repeat. 

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