Do you want to make sure you are not missing out on functional exercises? Going to the gym is great, but if you are mainly doing the traditional push-up, deadlift, pull-up and machine-related exercises, you could be missing on a lot. Check out below the top 10 exercises you probably overlooked for total performance.
In a recent video, Adam Sinicki delves into his top 10 favourite exercises, aiming to provide a well-rounded full-body workout that goes beyond mere aesthetics.
Acknowledging the challenge of selecting exercises within a minimalist framework, he emphasizes the importance of functional fitness.
So, to be clearer, this is not a list of hidden gem exercises people in general rarely do, but more exercises that you didn’t think of when it comes to functional bodybuilding.
“These are functional exercises that you can perform pretty much anywhere, with minimum equipment, at any ability level. Thus, there are once again a lot of calisthenics and functional fitness-type moves included,” Sinicki wrote.
Check them out below.
10 Exercises You Probably Overlooked for Total Performance
The bodyweight squat takes a prominent spot, celebrated for its versatility in improving mobility, enhancing back squats, and fostering athleticism. Sinicki advocates partial range of motion squats, emphasizing the benefits of targeting specific aspects of the movement for increased challenge and dynamic mobility.
Glute bridges find their place in the lineup, deemed essential for proper hip hinge education and effective glute engagement. Sinicki highlights the simplicity and effectiveness of this exercise, especially for those dealing with back issues. Shadow boxing, often overlooked in conventional exercise lists, is championed for its cognitive engagement, fun factor, and potential for refining martial arts techniques. Sinicki sees it as a cardiovascular workout that offers more than just calorie burning, providing an opportunity for skill development and enhanced athletic performance.
Crawls, a dynamic and chaotic exercise, make their mark on the list. Sinicki praises their versatility, engaging various muscle groups, improving wrist mobility, and serving as a foundation for calisthenics moves. Lateral shoot-throughs, or kick-throughs, claim a spot for their explosive and rotational nature, contributing to improved rotational movements and shoulder stability. Sinicki recommends incorporating variations for a comprehensive workout.
In the realm of resistance training, Sinicki gives due credit to the humble curl, particularly for targeting the biceps and supporting functional activities like grappling. The inclusion of the L-sit is justified by its multifaceted benefits, addressing straight arm strength, tricep engagement, and scapular depression. Loaded carries are celebrated for their grip-strengthening properties, trap development, and overall functional application in daily life.
Adam also highlights the hang, a beneficial exercise for shoulder and spine mobility. Sinicki rounds off the list with the importance of skipping or jumping rope as an efficient and convenient cardio option that also improves rhythm, calf development, and ankle stiffness.
In summary, the 10 exercises you probably overlooked for total performance are:
- Bodyweight Squat
- Glute Bridge
- Shadow Boxing
- Shoot-/Kick -Through
- Bicep Curls
- Loaded Carries
- Rope Skipping/Jumping
For all the information you need about these exercises in video format, including how to perform them correctly, simply watch it below.
Functional bodybuilding is a training approach that combines traditional bodybuilding principles with functional fitness elements. It aims to build both aesthetics and performance, focusing on developing strength, muscle definition, and overall functional movement patterns.
Key features of functional bodybuilding include:
- Compound Movements: It incorporates compound exercises like squats, deadlifts, and presses that target multiple muscle groups, promoting overall strength and coordination.
- Isolation Exercises: In addition to compound movements, isolation exercises are included to target specific muscle groups and address potential muscle imbalances.
- Mobility and Flexibility: Emphasis is placed on improving mobility and flexibility to enhance overall movement patterns and reduce the risk of injuries.
- Variety and Periodization: Programs often involve varied exercises and training modalities to prevent boredom, maintain interest, and provide a well-rounded approach to fitness. Periodization is used to structure training cycles for optimal results.
- Accessory Work: Work on accessory movements helps address weak points or imbalances, contributing to a more symmetrical and functional physique.
- Metabolic Conditioning: High-intensity interval training (HIIT) or metabolic conditioning is often included to improve cardiovascular fitness and promote fat loss.
- Mind-Muscle Connection: Functional bodybuilding encourages a mindful approach to training, emphasizing the connection between the mind and muscles during exercises.
- Nutrition and Recovery: Nutrition plays a crucial role in supporting the goals of functional bodybuilding. Adequate rest and recovery are also emphasized to allow for optimal adaptation and growth.
The philosophy behind functional bodybuilding is to create a balanced and functional body that not only looks good but also performs well in various activities and daily life. It’s a holistic approach that considers both the aesthetic and functional aspects of fitness, making it suitable for individuals seeking a well-rounded and sustainable training method.
- Squat hold: Ivan Samkov / Cottonbro Studio on Pexels