5 Functional Exercises You Need to Master

Strength coaches hate the term “functional exercise” because every exercise has a function—it’s the goal you choose to apply it to that determines if a lift is appropriate in your workout.

But if you define a “functional” exercise as one that improves your ability to perform everyday tasks or sports skills, builds overall strength and balance, and augments your resistance to injury, these five moves are must-haves.

RELATED: The Functional Workout Routine >>>

1. Deadlift

PURPOSE: This move will help strengthen all pulling muscles.

REAL-LIFE APPLICATION: The deadlift works every muscle to perform an essential movement—picking something up.

Can’t do the deadlift? Replace it with this easy substitute:

Dumbbell Deadlift or Kettlebell Swing

Both teach you to extend your hips—the most important movement for exerting power.

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2. Power Clean

PURPOSE: Total-body explosiveness.

REAL-LIFE APPLICATION: Jumping, standing up fast. The ability to extend your hips, knees, and ankles powerfully is pivotal for applying force.

Can’t do the power clean? Replace it with this easy substitute:

Squat Jump or Kettlebell Snatch

Any lift during which you can apply speed will build power.

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3. Overhead Press

PURPOSE: To build upper-body and core strength.

REAL-LIFE APPLICATION: Pushing, throwing—unlike the bench press, the overhead press has you on your feet, training you to apply force from a standing position.

Can’t do the overhead press? Replace it with this easy substitute.

Dumbbell Clean to Press or Kettlebell Press

Stabilizing then pressing a weight builds the strength to over- come inertia.

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4. Front Squat

PURPOSE: To strengthen your lower body and enhance athletic posture.

REAL-LIFE APPLICATION: Jumping and pushing. The front squat puts you in a position more common to athletics than the back squat.

Can’t do the front squat? Replace it with this easy substitute.

Back Squat or Stepup

These two strengthen your quads, glutes, and hamstrings thoroughly.

Exercise Face-Off: Front Squat vs. Back Squat >>>

5. Chin Up

PURPOSE: To build upper-body strength and relative strength.

REAL-LIFE APPLICATION: Climbing, dragging, and wrestling—chin ups force you to master your own body weight while working the entire upper body.

Can’t do the chin-up? Replace it with this easy substitute.

Bentover Row or One-Arm Dumbbell Row

Strong pulling improves posture and prevents shoulder pain.

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