7 essential movements of body to build strength

Functional training

is all about training with movements that make everyday tasks easy and efficient. Instead of sticking to the same old gym routine that works one muscle at a time, it mimics functional, everyday life movements like pushing, pulling, and lifting. So why not choose a practical

workout

that benefits your entire body and fits into your everyday life? Here are 7 essential movements for building

strength

through functional training in 2024:

Squats

Squats

are the number one functional training movement to build strength; it’s timeless and a staple for stronger legs.

You need to squat with your hands in front of you till your thighs are at least horizontal (if you can go lower comfortably, do so).

Deadlifts

Deadlifts

is a weight and

strength training

exercise you can do by lifting a barbell or kettlebell over a bent-over position. The deadlift works on your back, shoulders, and hamstrings. Deadlifts aren't everyday exercises so they should be done 2-3 times a week.

Lunges

According to Abhishek Bhadauria, Head Coach at MultiFit, “Lunges are like squats but have a different functional movement pattern. It involves stepping forward, lowering your body, returning to the standing position, and repeating. If you want to improve your overall athleticism, you should opt for lunges.”

Pushups

Pushups

are a functional exercise that involves lowering your whole body to the ground using your arms. It’s a full-body exercise that works your core and shoulders and helps in coordination. Pushups can improve your posture and enhance cardiovascular health at the same time.

Sled Push

A sled pus focuses on the whole body, putting special emphasis on the legs and the upper body. As for how to do it, all you need to do is push a weighted sled across the ground. This builds overall power, helps develop the upper body, and enhances functional endurance.

Sand Bag

According to Kate Austin, a celebrity fitness coach, “A sandbag is a versatile piece of equipment that you can use in multiple ways. You can carry the sandbag for a distance at a time or shoulder it by carrying it from the ground to one shoulder and then from the shoulder back to the ground. This builds endurance, strength, and overall functional strength.”

Kettlebell Swing

As the name suggests, the kettlebell swing involves the use of a kettlebell with a high-speed swinging motion between your legs. Kettlebell swings work on your upper back, calves, and hamstrings.