3 Functional Training Exercises to Improve Strength and Mobility

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Functional training is a buzzword in the fitness world, but it’s more than just a trend. It’s about moving your body the way it was meant to move — efficiently, effectively, and in harmony with your everyday life. Whether you’re looking to lift heavy grocery bags, play with your kids, or avoid injuries as you age, functional training can help. It focuses on improving strength, mobility, and stability by simulating movements you do in real life.

In this article, we’ll dive into three powerful functional training exercises that target both strength and mobility. These moves aren’t just for elite athletes; they’re for anyone who wants to improve how their body performs and feels.

1. The Turkish Get-Up

If there’s one exercise that screams “functional,” it’s the Turkish Get-Up (TGU). This ancient movement has stood the test of time for good reason: it works everything. From your shoulders to your core, hips, and legs, the TGU is a full-body exercise that builds strength, stability, and mobility all at once.

How to Do It:

  1. Lie on your back holding a kettlebell in your right hand with your arm extended toward the ceiling.
  2. Bend your right knee, keeping your left leg straight.
  3. Push through your right foot to roll onto your left elbow, then onto your left hand.
  4. Lift your hips off the ground and sweep your left leg under your body into a half-kneeling position.
  5. Stand up by driving through your front foot.
  6. Reverse the movement to return to the starting position.

Why It Works:

  • Shoulder Stability: The extended arm holding the kettlebell challenges your shoulder to stay stable while moving through different planes of motion.
  • Core Engagement: Every phase of the TGU requires core strength to keep you balanced and aligned.
  • Hip Mobility: The sweeping and kneeling movements improve flexibility and strength in your hips.

Tips:

  • Start with no weight or a light kettlebell to master the technique.
  • Take it slow; each step of the TGU is a move on its own.

2. The Goblet Squat

Squats are foundational, but the goblet squat takes it up a notch by incorporating a weight in front of your chest. This not only increases strength but also improves posture and mobility. It’s perfect for beginners and advanced lifters alike.

How to Do It:

  1. Hold a dumbbell or kettlebell close to your chest with both hands.
  2. Stand with your feet shoulder-width apart, toes slightly pointed out.
  3. Push your hips back and bend your knees to lower into a squat.
  4. Keep your chest up and elbows pointing downward.
  5. Drive through your heels to return to standing.

Why It Works:

  • Quads and Glutes: The goblet squat targets your lower body, strengthening your thighs and glutes.
  • Core Strength: Holding the weight in front of your chest forces your core to engage to maintain an upright posture.
  • Mobility: The deep squat position improves ankle, hip, and thoracic mobility.

Tips:

  • Go as deep as your mobility allows while keeping your back straight.
  • Use a mirror to ensure your knees are tracking over your toes and not caving inward.

3. The Farmer’s Carry

Simple yet effective, the farmer’s carry is the ultimate functional exercise. Think about it: how often do you carry heavy objects in real life? This move strengthens your grip, core, and overall stability while improving posture and coordination.

How to Do It:

  1. Grab a heavy dumbbell or kettlebell in each hand.
  2. Stand tall with your shoulders back, chest lifted, and core engaged.
  3. Walk forward with controlled steps, keeping the weights by your sides.
  4. Focus on maintaining good posture and avoid leaning to one side.

Why It Works:

  • Grip Strength: Carrying heavy weights improves your ability to hold onto things in daily life.
  • Core Stability: Walking with weights challenges your core to keep you upright and balanced.
  • Posture: The exercise promotes proper alignment and strengthens the muscles that support good posture.

Tips:

  • Choose weights that are challenging but allow you to maintain good form.
  • Keep your strides steady and avoid rushing; the slower, the better for stability.

Why Functional Training Matters

Functional exercises like these don’t just make you stronger; they make you more capable. They prepare your body for real-world activities, whether it’s bending to tie your shoes, lifting heavy boxes, or running after your dog. By focusing on movements that mimic daily life, you’re not just building muscles — you’re building resilience.

Beyond the physical benefits, functional training also reduces the risk of injury. When your body moves better, you’re less likely to overcompensate with poor mechanics. This translates to fewer aches, pains, and setbacks.

Incorporating These Exercises into Your Routine

You don’t need an elaborate plan to start functional training. Here’s a simple weekly routine to get you going:

  • Monday: Turkish Get-Ups – 3 sets of 3 reps per side
  • Wednesday: Goblet Squats – 4 sets of 10 reps
  • Friday: Farmer’s Carries – 3 sets of 30 seconds

Feel free to adjust the weights and repetitions based on your fitness level. As you get stronger, you can increase the intensity.

Final Thoughts

Functional training isn’t about chasing PRs or looking good in the mirror (although those can be nice bonuses). It’s about improving how you move, feel, and live. The Turkish Get-Up, Goblet Squat, and Farmer’s Carry are just three examples of exercises that can transform your strength and mobility. By incorporating them into your routine, you’ll not only become stronger but also more capable and confident in your daily life.

So grab a kettlebell, get moving, and experience the power of functional training for yourself. Your body will thank you.

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