We talked about functional strength, the compound movements and primal movements along with ‘relax intro stretch’ and foam rolling in the previous posts.
Now, what could be some effective training tools that you can incorporate in your quest for functional strength?
Thus, if the previous were applied, your training regime consists of lots of compound movements, alongside some relaxed stretching and self-myofascial release. Congratulations!
Your training program is already far superior to that of half the people in the gym and will be better for your functional strength and your overall health and fitness.
But there’s just one problem… it’s pretty boring!
Notice in the real world, we don’t do the same five things over and over again. In fact, in the real world, our ‘form’ on each movement is completely different every time we do anything.
You don’t really squat in the wild, but rather you would pick up randomly shaped boulders.
Likewise, you’d be forced to do pull ups on branches that were completely the wrong shape and size or you’d have to run across uneven terrain. Then fight a lion… (maybe).
In other words, training should be constantly changing and varied if it’s really going to mimic the real world and if it’s really going to be ‘functional’.
So how do you ensure your workouts fit that bill? Simple: you introduce some interesting tools and techniques that will mix things up for you.
Here are some of these functional strength training tools:
Kettlebells
Kettlebells have grown to become some of the most popular tools for use in the gym as more and more people have been waking up to the importance of functional strength.
The kettlebell is essentially a weight that can be used like a dumbbell but which has an entirely different shape. Specifically, the dumbbell is shaped like an iron ball with a handle poking out of the top.
What this means is that when you lift it, the weight is below your arm. That now means that it’s capable of swinging and of creating its own momentum, which you then have to control and fight against in order to perform repetitions.
This then forces you to use your core in what would otherwise be relatively isolated movements. Likewise, it challenges you to lift at awkward angles and to generate power in unexpected ways.
All in all, kettlebells are more functional than dumbbells and provide some interesting new training options.
But perhaps their most important use is the kettlebell swing. This is a movement that involves clasping the handle with both hands and then swinging the weight between your legs while going through a squatting and ‘popping’ movement.
This then mimics the movement you use when you perform deadlifts but means you don’t need to find space in your house for a whole barbell that you’ll be dropping repeatedly on the floor.
It also means that the exercise is much faster, which turns it into a great fat-burning move as well as a muscle-building one.
When you combine these benefits, the kettlebell is alone one of the most versatile and important pieces of training equipment in your arsenal.
Indian Club Training
Off the back of the kettlebell has come another very popular piece of training equipment: the Indian club. The Indian club doesn’t look like anything special; rather, it looks like a stick with a heavy ball on the end of it. Like the kettlebell, though, its strength lies in its awkwardness.
When you wave around the Indian club, the weight isn’t where your brain expects it to be and you’re essentially lifting it against a long lever arm. These combined factors mean that you’re once again forced to engage your core and your grip if you want to keep it under control.
The Indian club is great fun and an awesome training tool if you have a garden. If you use it in the hoes, though, you can expect to smash just about everything you own…
And this brings us to another interesting option: which is to just use the stuff lying around your house. You don’t have to spend money on fancy training equipment because almost everything in your house is unevenly weighted and can be turned into a piece of workout equipment.
A great example? A chair that’s strong enough to be lifted and swung around. Here once again, the weight is much greater at the end and if you hold the top of it, you’ll be forced to engage all kinds of muscles just to keep it in place.
Barefoot Running
Another craze that has taken off alongside the whole functional movement… movement… is that of barefoot running.
Barefoot running means taking off your shoes before going jogging, normally through a rural environment of trails that challenge you to jump over ditches and dodge around roots and stones.
When you do this, your toes are able to splay across the ground, that prevents you from falling over or twisting your ankle while simultaneously letting you use the small muscles in your foot to propel yourself forward.
Barefoot running should be able to help you improve your gait as well by forcing you to land with the ball of your foot when you land.
This cushions your fall more than hitting the floor with your heel first, as most of us do and allows the leg to bend like a leopard’s, in the food, in the ankle, in the knee, and at the hip.
Of course, barefoot running doesn’t always mean going completely barefooted, as that wouldn’t be very wise anywhere where you could step on glass or sharp stones.
Instead, you can use barefoot shoes like the Vibram Five Fingers. These offer pockets for your toes, allowing them to move freely but also offering just enough protection to keep you safe.
TRX (Suspension Trainers)
Another very exciting piece of equipment you can use for training in a functional manner is TRX. TRX is a device that can attach to a pull-up bar (which you can get for your doorframe for about $10) and which then gives you suspension straps you can rest your hands and feet on.
This then allows you to perform all kinds of cool moves, from bodyweight rows holding onto the handles and pulling your upper body toward the bar to suspended push-ups and bodyweight dips, both of which force you to stabilize your body as the handles wobble around.
But don’t actually buy TRX. Why? Because TRX costs about $200 and you can get the very same thing with a pair of gymnastic rings. Gymnastic rings will cost you all about $20 and are actually more versatile.
Important: Once again, it’s important at this juncture to mention some health and safety. Injury to the shoulder is common with TRX/gymnastic rings. Likewise, injury to the knee is common with barefoot running and Vibrams.
That’s not to say these aren’t good for you; it just means that you have to be careful and introduce them slowly into your routine while taking care to get proper instruction.
Battle Ropes
Looking for a fun way to build functional strength? Battle ropes are a fantastic tool! These heavy ropes engage your entire body—arms, shoulders, core, and legs—while improving endurance and coordination.
Movements like waves, slams, and rope whips target different muscle groups, building power and strength that translates to real-life activities. Plus, battle rope workouts can be customized for all fitness levels. Add them to your routine for a full-body challenge that boosts strength, stamina, and cardiovascular fitness all at once!
Battle ropes give you a high-intensity, full-body workout that builds both strength and endurance. Unlike regular weights, battle ropes help you build power by using your core, shoulders, and legs. They are great for improving coordination and stamina, which you need for things like playing sports or even doing yard work.
Medicine Balls
Medicine balls are perfect for explosive movements and building functional power. Throwing, slamming, or twisting with a medicine ball is similar to many real-life actions, like lifting something heavy onto a shelf or pushing something away. Exercises like wall balls and twists help you build core strength, coordination, and athletic skills.
They allow for dynamic, full-body movements like slams, throws, and twists, which engage multiple muscle groups at once. These exercises help improve power, coordination, and core stability, all of which translate to real-world activities like lifting, twisting, or throwing.
Medicine balls come in various weights, making them adaptable to different fitness levels and goals. Whether you’re aiming to boost strength, speed, or endurance, incorporating medicine ball exercises into your routine will help enhance your functional fitness and overall athleticism!
Sandbags
Sandbags are unique because they are unstable, which means you have to work harder to keep your balance—just like when lifting something in real life. Whether you are doing squats, deadlifts, or carrying the sandbag, it helps you work your stabilizing muscles and improves your grip strength. This makes sandbags a great choice for functional training.
Resistance Bands
Resistance bands are great for functional training because they add resistance to exercises, which helps improve your strength, mobility, and stability. They are very versatile and can be used for almost any movement—pushing, pulling, or squatting—in a way that is gentle on your joints but still effective. They are also great for working smaller muscles that help keep your body stable.
Resistance bands are a versatile tool whether you’re doing squats, rows, or presses, these bands add tension that engages your muscles throughout the entire range of motion. They’re great for improving strength, stability, and flexibility while being easy on your joints.
Perfect for all fitness levels, resistance bands help target key muscle groups for everyday movements like lifting, pushing, and pulling. Plus, they’re lightweight and portable, making them ideal for home workouts or on-the-go training. Incorporate them into your routine for a full-body workout that enhances real-world strength!
Balance Trainers (BOSU Ball)
A BOSU ball is a half-dome that helps you work on your balance and coordination. Doing exercises like squats, lunges, or planks on a BOSU ball makes you focus on keeping your balance and using your core muscles. This kind of training helps you move better and avoid injuries in everyday activities.
BOSU ball exercises are a great way to challenge your body! Try simple moves like standing on the flat side of the ball for balance or step it up with squats and lunges on the unstable surface.
You can also perform planks or push-ups with your hands on the ball to engage more muscles. These exercises are perfect for improving coordination, increasing core engagement, and building strength for everyday activities. Start slow, and as your balance improves, so will your strength!
Plyometric Boxes
Plyometric boxes are used for exercises like box jumps and step-ups, which are great for building power in your legs. These exercises help you get stronger and more agile, which is useful for climbing stairs, running, or jumping over things. Plyometric training also helps improve your cardiovascular health while building strength.
Want to enhance your speed, power, and agility? Plyometric box workouts are the way to go! These explosive exercises, like box jumps, step-ups, and lateral box shuffles, help improve your reaction time, leg strength, and coordination.
They’re perfect for athletes and anyone looking to increase their agility for sports or daily activities. Start with a box height that challenges you but is manageable, and focus on quick, controlled movements. With consistent practice, you’ll notice faster footwork, better balance, and greater overall athleticism!
Sleds
Sled pushing and pulling are powerful exercises for building functional strength! These moves engage your entire body—legs, core, arms, and back—while mimicking real-life activities like pushing or pulling heavy objects.
Sled exercises improve strength, power, and endurance, making them perfect for athletes and anyone looking to enhance overall fitness. It also improves your endurance, which is useful for activities like pushing or pulling heavy objects in real life.
Plus, they’re low-impact and easy to adjust for all fitness levels by adding or removing weight. Incorporate sled pushes and pulls into your routine for a full-body workout that boosts functional strength and conditioning!
Adjustable Dumbbells
Dumbbells are not just for bodybuilding—they are also great for functional strength. Exercises like goblet squats, single-leg deadlifts, and bent-over rows with dumbbells help you build strength on each side of your body, which can fix muscle imbalances and improve your overall stability.
Foam Rollers
Foam rollers are not exactly a strength tool, but they are very helpful for recovery. Foam rolling helps you improve your mobility, avoid tight muscles, and recover faster after workouts. This way, you can move better and stay injury-free, making your strength training more effective.
By releasing tight muscles and improving flexibility, foam rolling enhances your range of motion, allowing you to perform exercises with better form and efficiency. Regular use before workouts can help activate muscles, while post-workout rolling reduces soreness and speeds up recovery.
It’s a simple, effective way to keep your body moving optimally, preventing injuries and supporting strength gains. Add foam rolling to your routine to stay flexible, strong, and ready for any workout!
Functional strength training is all about making your body ready for everyday life. The tools listed above help you work many muscle groups, improve coordination, and build practical strength that you can use outside of the gym. From kettlebells to sleds, these tools make functional training both effective and fun.
Whether you’re new to working out or have been doing it for years, adding these functional training tools to your routine will help you move better, stay safe, and be strong for all the physical challenges life throws your way.
Ready to Give Functional Training a Try? Pick a few tools from this list and try them in your next workout. Remember, functional training is about improving how you move every day, so focus on your form and think about how each exercise can help you in real life. Let’s get started!