There have been numerous articles written about the value of functional fitness training, which can be defined as “training exercises that mimic basic motions of human movement”.

For example, you may have seen some people using medicine balls, or BOSU trainers, stability balls – or some combination of the above during their workouts. Functional fitness training emphasizes multi-joint movements, and although it may seem complicated, or even old-fashioned, it certainly is effective.

The reason for the high effectiveness of functional fitness training is related to the combination of muscle groups and joints used to perform movement. In a typical weight training exercise, say a bench press, the muscle group (chest) you are trying to work is isolated - and although this isolation is effective in emphasizing pectoral involvement, the exercise has somewhat limited value to other muscle groups. Or, for that matter, to specific sport movements.

To train the pectorals functionally you might consider doing a combination type of exercise that includes arm extension (the basis movement in a pectoral exercise) while also balancing on a BOSU trainer - or by playing catch with yourself with a medicine ball while also flexing and extending through the hips. (Push-ups are still considered one of the best chest development exercises - they involve multi-joint movements with your own body weight as the resistance.

Boze’s has identified a number of interesting and effective functional fitness exercises that
can spark your workouts. Talk to David if you’re interested in adding some functional fitness exercises to your training routine. You’ll likely be surprised by how easy they are to perform – yet how much they add to your power and strength.