Functional movement, refer to exercises that mimic real-life activities and engage multiple muscle groups. Because these movements replicate natural movements of life, functional movements are safest to perform at the gym.
Understanding and incorporating functional movements like squats, deadlifts, presses, and pulls can significantly contribute to overall fitness and longevity.
Functional movements go beyond the traditional workout routine by enhancing overall body functionality and contributing to daily life activities. These movements are designed to improve strength, flexibility, and coordination, making them an integral part of any life journey.
1. Key Functional Movements. Squats
A proper squat involves bending the knees and hips while keeping the back straight. This engages the quadriceps, hamstrings, and glutes, promoting lower body strength. Mastering the squat is essential for a well-rounded fitness routine and results in increased strength and endurance, essential for daily activities and athletic performance.
The core engagement required during squats contributes to improved stability. This not only enhances athletic performance but also reduces the risk of injuries in everyday activities.
Weight-bearing exercises like squats stimulate bone growth, promoting higher bone density. This is particularly crucial in preventing osteoporosis, especially as we age.
Squatting involves large muscle groups, leading to an increased metabolic rate. This can aid in weight management and overall fitness. If you believe that running is the best way to lose weight, think again! Nothing beats strength exercises in this.
2. Below parallel or not
Squatting below parallel (or deep squat) refers to descending until your hip crease is below the top of your knee. This increased range of motion engages muscles more comprehensively, leading to greater strength gains and flexibility and what’s even more important, mimics real life movement, for example sit and stand up on a chair, a toilet or a bench.
Deep squats activate the muscles in the inner thighs, hips, and lower back, contributing to a more balanced and well-rounded lower body strength.
One common myth is that deep squats are harmful to the knees. Proper form and gradual progression, however, mitigate this risk, making deep squats a safe and effective exercise.
Regardless of squat depth, maintaining proper form is crucial. This includes keeping the chest up, knees tracking over toes, and a neutral spine. Following these principles ensures the benefits outweigh the risks. As always, overall principles are not for everyone. It is crucial to adjust those principles for every individual. For example, not everyone might track their toes over the knees due to anatomical limitations.
Contrary to popular belief, squatting below parallel, when done correctly, does not harm the knees. Instead, it strengthens the muscles around the knee joint, providing added support.
Joint strain is often a concern, but with gradual progression and appropriate warm-ups, squatting below parallel can be a joint-friendly exercise.
Not everyone needs to squat below parallel. Tailor the depth to your fitness goals, whether it’s building strength, improving flexibility, or focusing on endurance.
Beginners should start with bodyweight squats (air squats) and gradually increase depth as strength and flexibility improve. This approach minimises the risk of injury.
3. Variations in Squatting Techniques
The squat is a versatile exercise with various techniques, including bodyweight squat (air squat), front squats, back squats, and goblet squats. Each variation targets muscles differently, adding complexity to your workout routine.
Experimenting with different squatting techniques and variations, helps individuals find what works best for their body, fitness and life goals. This adaptability contributes to sustained interest and progress.
Burstiness in squat training involves adding intensity and variability to your workouts. This can include incorporating explosive movements, such as jump squats, to challenge your muscles in new ways.
High-intensity squat workouts, when done strategically, can lead to significant gains in strength and endurance. Integrate these workouts into your routine for optimal results.
Crafting a well-rounded training program involves balancing squatting with other exercises. This ensures a comprehensive approach to fitness, targeting different muscle groups and preventing monotony.
Remember – movement mechanics always comes before intensity or any variation.
Identifying and correcting common form issues, such as rounding the back or letting the knees cave in, is essential for preventing injuries and maximising the benefits of squats to increase your everyday life quality.
4. Key functional movement. Deadlift
Deadlifts, a fundamental strength-training exercise, have sparked debates on their impact on health, particularly back health. At the same time everyone performs at least one deadlift a day. Have you ever walked a dog in a city where you must clean a poop after? Guess what? To clean it up, you perform a deadlift. Obviously, it is mini deadlift and you can perform it in whatever form but doing it million times during your lifetime (maybe not million poops but picking whatever from the floor counts), eventually it will have an impact on your back if you don’t strengthen it by doing barbell deadlifts with proper mechanics.
Deadlift is not just about lifting a heavy barbell off the ground; it involves a complex interplay of muscles, including the hamstrings, glutes, and lower back. Ensuring a correct form is crucial to maximise benefits and minimise the risk of injury.
Deadlifts, when executed correctly, offer a plethora of health benefits. They engage multiple muscle groups, promoting overall body strength and functionality. Additionally, regular deadlifting contributes to increased bone density and improved joint health.
Beyond the physical advantages, deadlifts play a significant role in mental well-being. The release of endorphins during intense physical activity can alleviate stress and contribute to a positive mindset.
5. Key functional movement. Press
Pressing movements include various exercises that focus on the upper body, such as overhead presses and bench presses. These movements contribute to building strength in the shoulders, chest, and arms, providing a comprehensive upper body workout.
And yet, pressing movements stand out as fundamental exercises that not only sculpt a robust physique but also mirror the actions we perform in our daily lives. Whether it’s pushing open a door or lifting groceries, the gym provides a platform to enhance these movements, adding functionality to our strength training routine.
6. Bench Press: Mastering the Basics
The bench press, a cornerstone of pressing movements, involves lying on a bench and pushing a loaded bar away from the chest. Perfecting the form is crucial to target specific muscle groups and prevent injuries. This exercise primarily targets the chest, shoulders, and triceps.
7. Overhead Press: Reaching New Heights
In the overhead press, the lifter pushes the weight overhead, engaging the shoulders and triceps. Apart from its sculpting benefits, this exercise translates well into real-life activities that require lifting objects overhead, such as placing luggage in an overhead compartment.
8. Key functional movement. Pull
Pulling exercises, such as pull-ups and rows, are essential for a strong back. They target the muscles of the upper back, including the latissimus dorsi, helping improve posture and preventing back injuries.
9. Conclusion
In conclusion, embracing functional movements like squats, deadlifts, presses, and pulls is a holistic approach to fitness. These exercises enhance overall functionality, contribute to longevity, and provide a dynamic and engaging workout experience. Integrating them into your fitness routine can lead to a healthier, more active lifestyle.
What’s yours favourite functional movement? Share with us your thoughts down below in the comments!