3 Weighted Functional Exercises

Today, most athletes come to the gym with the goal of not only increasing their muscles, but also increasing their strength. However, few people know that bodybuilding exercises build a slightly different strength. Standard lifting or bodybuilding movements increase the so-called “dead” force, which is practically not used in life, in contrast to the functional one, which we will discuss in this article.

Mixed martial artists often use precisely functional movements, since it is they who develop the striking power of a person, the speed of his movement in various planes, and other factors that any fighter needs.

All of the exercises below increase the so-called functional strength, as a result of which the positive phase should be performed dynamically quickly. Exactly explosive style of execution is a kind of postulate of these exercises. If you look at them from the point of view of bodybuilding, then, first of all, the increase in strength characteristics and the lengthening of muscle fascia are striking. A fascia is a sheath that covers muscles like stockings that are on legs. Muscles will not begin to grow until the body lengthens the fascia. Therefore, functional exercises can be considered in training for muscle mass gain.

1. Lifting the bar in front of you

Pay attention to the projectile – this is a barbell. A similar option with dumbbells in structure is an isolating exercise. As for the bar, its rise requires the coordinated work of the deltoid and trapezius muscles.

In the starting position, stand straight, slightly bending your knees. Arrange the feet on the width of the pelvis, with the socks forward. Take the bar with a direct grip at the width of the shoulder girdle. With a powerful explosive effort, raise the bar to the level of your collarbone. The back remains motionless. Hold at the top point for a couple of seconds and lower the bar in a controlled way to its original position. At the bottom, after a second pause, start a new repeat.

A key factor is a fixed pelvis. Various deviations of the torso back and forth will reduce the productivity of the exercise to zero.

2. The boatman

Familiar to all martial artists, an exercise that perfectly loads the shoulder girdle and upper back. To execute it, you will need a bar. Put a pancake from the rod on one of its ends, and press the other into any support so that the rod can move along an arcuate trajectory. Take a look at Figure 2 for a better orientation.

Stand with your spine straight and your feet wider than your pelvis. Grasp the end with weights with both hands. The angle of the bar should be such that the top point of the arc is flush with your eyes. Start sweeping the bar from side to side. Movement should be done only with straight arms and only along an arcuate trajectory. Perform 12-20 reps on each side.

3. Farmer’s walk

Exercise aimed at the abdominal muscles. As weights you can use weights, barbells, pancakes and dumbbells. The execution technique is quite simple.

Take the selected weights and straighten with them in the style of a deadlift. Start slowly but measuredly in an imaginary straight line. Take 15-20 steps and place the weight on the floor. Turn around and follow the path in the opposite direction.

Try not to swing to the sides and not include trapezius muscles. A key factor in productivity is the direct body. The abdominal muscles will ask you to lean forward slightly. Try not to succumb to such persuasion.