• Functional training exercises are extra efficient work on several muscle groups at the same time.
• Functional fitness can help you with trimming down, as well as with practical, real-life applications and overall health.
• For the best possible results, learn functional exercises at your own pace and take all the necessary safety precautions, especially when using heavy gym equipment.

When done consistently, functional fitness can make you stronger and slimmer, but it's about much more than that. Functional training exercises are made to develop your muscles in a way that makes it easier and safer for you to do routinary everyday tasks. You can feel the benefits of functional fitness when you do things that require you to use your muscles and energy outside of the gym like carrying grocery bags or playing sports and games.

While some exercises build up muscle in specific parts of the body, functional exercises use multiple joints and muscles. Not only does it make it a snap to do certain tasks, but it also makes it safer by lessening the risk of injury. Although just about anyone, of any age, can do a functional fitness workout, this particular benefit makes it appealing to older adults who may need to improve their sense of balance and agility.

The power clean, sternum hip hinge, two-handed kettlebell swing, deadlift, and front squat are just a few exercises that work on your whole body and help you get stronger and more toned in no time.

Power Clean

The power clean offers you total body explosiveness, working on your hamstrings, glutes, core, back, shoulders, and arms all at once. It works out all of your major muscle groups, and doesn't even require a machine! After adding power cleans to your regular workout, you'll find that you can extend your hips, knees, and ankles much more powerfully than before, and you'll have no problem jumping and standing up quickly.

To get started, stand with your feet shoulder-width apart. Bend your knees outward slightly so that three points – your shoulders, hips, and heels – form a straight line. This stance is called "power position". While you're in the power position, your chest should be up and your shoulders back.

Have your barbell on the ground in front of you, close to your shins, which should be fully vertical. When you hold it, place your hands at least one inch away from your legs. Plant your heels on the ground and bend so that your chest is over the bar, then lift the bar up off of the ground as smoothly as you can. Once it reaches your knees, focus on using your hips to keep lifting, and jump your feet apart slightly.

Continue to shrug the barbell upward, always keeping it close to your body. Finally, drop down underneath the barbell and move your elbows forward so that you can easily get into front rack position. This means your palms should be facing outward and each finger should be wrapped securely around the bar.

Sternum Hip Hinge 

Incorporate the sternum hip hinge into your workout to exercise your hamstrings, gluteus maximus, and forearms. It's also great for your erector spinae, the muscles that keep your spine erect and help you bend sideways and move your head from left to right.

You can use an Olympic barbell, a sandbag, or a kettlebell for the sternum hip hinge, depending on what you have on hand. It's a functional training exercise that, when executed correctly, can be a highly powerful movement pattern.

Take your weight and hug it to your chest. This should place it over the sternum and upper abdomen area. Stand with your feet shoulder-width apart, your chest up, and your shoulders back. Face forward. When you're ready, brace your abs and move your hips back – this is the "hip hinge". As you hinge forward, you'll feel your hips fold down over your hands. Be mindful that your knees only bend minimally, if at all. If it seems like your hamstrings are burning up, then you're on the right track. Stay steady as your straighten up, then do it again.

Two-handed Kettlebell Swing 

Although the two-handed kettlebell swing is mostly about lifting, it also integrates cardio, effectively hitting two birds with one stone. It even improves your posture. Also known as the "Russian swing," this exercise is tough but well worth the effort.

Recall how you did the hinge for the sternum hip hinge. With the two-handed kettlebell swing, you'll be hinging at your lower back instead of your hip, but the process is similar.

Place your feet slightly wider than shoulder-width apart and turn your toes out just slightly. Carefully pick up the kettlebell with both hands, maintaining a straight spine as you do so. Using the muscles in your hips, give the kettlebell a nudge to begin the swing. Sit your hips back and push forward, then stand up with your chest and eyes forward. If you feel confident enough, swing the kettlebell up to chest height. It's important to be aware of your grip and the position of your body as you do this, because a kettlebell swinging at full momentum can do a lot of damage if you slip up and hit yourself with it.

Deadlift 

Compared to your run-of-the-mill squat, a deadlift does more for your back than for your legs. However, it does activate both of them and several other muscles, making it a full body, compound exercise. Deadlifts are good for your back, legs, traps, abs, and arms. They're many athletes' go-to exercise to build a killer physique.

Ready to jump in? First, you'll need to make sure that you have proper form. Start by standing with the barbell in front of you, just over your feet. With your hands shoulder-width apart, bend over and grab hold of the bar – but don't pick it up yet. Bend your knees until your shins touch the bar, then raise your chest first and straighten your lower back. Once you're in position, inhale deeply, hold it in, and stand up with the barbell. When you get the weight all the way up, lock your hips and knees and hold it there for a second. To lower it back down, gradually move your hips backward while bending your knees. Give yourself a few seconds to rest before you do it again.

There’s a vital safety precaution to take when doing deadlifts. Your lower back must be neutral, otherwise you'll risk injury to yourself. Maintain the natural inward curve of your lower spine so that you don't put uneven pressure on your spinal disks. You may not notice the effect right away, but your back will definitely thank you for it.

Front Squat 

The front squat is a functional training exercise, but it is most beneficial to your lower body. Front squats can help enhance your posture and make jumping and pushing easier. Many sports will put you in the same position as a front squat, making it a strategic, all-around exercise for athletes.

To do a front squat, start by putting the barbell across the front area of your shoulders. Then touch the underside of the barbell with your fingertips a bit wider than shoulder-width and move your elbows upward. Next, bend your hips and knees until you're in squatting position. Keep going until your thighs are parallel with the floor. Be sure that your core is tight as you settle into the squat. Don't rush into standing back up. Slowly straighten your hips and knees until you're back in the starting position.

Here's a simple trick to check if your barbell is positioned correctly. Remember that it should be sitting across the front side of your shoulders, near your neck. Do the "straight arm test" by placing the barbell across your shoulders, then straightening your arms forward. They should be parallel with the ground. If the barbell stays securely where it is, then you have it in the correct position. If not, give it another go, double checking your form in the mirror, or a having a coach or friend help you out.

Functional training exercises are a fun, challenging way to change up your same old workout routine and strengthen many muscle groups, all at once. Though they may appear complicated or intimidating at first glance, just taking them one step at a time will usually do the trick. Pay attention to safety precautions, and with the right guidance, patience, and determination, you'll be well on your way to mastering these full body exercises and reaching your fitness goals.

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