10 Best Exercises for Real Functional Fitness

Title: How to Test and Build Real - World Athleticism by Charley Gould

I. Functional Fitness: Your New #1 Goal

In the realm of fitness, the common goals often revolve around getting stronger, building muscle, or dropping fat. However, a more prudent shift would be towards real - world performance, otherwise known as functional fitness.

Performance, strength, and body composition are intertwined. The physiques of football players and high - level sprinters, who aim for elite - level performance, are among the most impressive globally. While not all lifters aspire to be elite athletes, nor do they possess the necessary genetics, “real - world” performance remains a more attainable objective.

II. The 3 Characteristics of Real - World Performance

A. Performance

Real - world performance encompasses the ability to sprint, jump, hit home runs in beer - league softball games, dunk on unsuspecting teenagers at the local YMCA, and effortlessly haul a couch upstairs.

B. Anti - Fragility

This concept transcends mere resilience. Resilient individuals can more easily resist stress, but those who are anti - fragile can utilize stress to adapt, improve, and better endure life's challenges. Instead of evading issues, they confront them directly.

C. Strength & Muscle

A well - built physique should be able to demonstrate herculean strength in all forms, not just in the big three lifts. The best exercises for real - world performance enhance performance, fortify the body, and build functional strength and muscle.

III. Best Exercises for Real - World Performance by Movement Pattern

A. Front Squat

1. Performance

Not all squats are equal, and for non - powerlifters, there is no one “must - do” squat. However, for real - world performance, front squats are preeminent. Requiring an upright torso, similar to most athletic movements, front squats offer numerous benefits. They are superior for improving the rate of force development, boosting reactive power, enhancing acceleration/deceleration capabilities, and achieving peak core activation. Two studies indicated that after 10 weeks of training, front squats led to a 23% increase in jump height and a 0.2 - second (3.3%) reduction in 40 - yard dash times compared to back squats (Hartmann H et al., 2012; Balderree AS et al., 2019).

1. Anti - Fragility

The front - racked load serves as a counterbalance, facilitating a better posterior weight shift and increased squat depth. Front squats enhance hip and ankle mobility, leading to long - lasting improvements in mobility and end - range stability. They also encourage active external rotation at the shoulders, a relaxation of the lats, and the recruitment of the upper back to stabilize the scapulae, all of which improve posture.

1. Strength & Muscle

The upright position results in a more angled tibia, focusing the effort almost entirely on the quads. Coupled with the increased range of motion, front squats are highly effective in developing even the smallest of legs into powerful limbs.

1. Performance Standard (1RM)

2. Males: 1.7 x bodyweight

3. Females: 1.3 x bodyweight

B. Trap Bar Deadlift

1. Performance

Trap bar deadlifts are the cornerstone for high - performance lifters. Strength in this lift is directly related to the force exerted into the ground, which, all else being equal, is the primary determinant of sprint speed and jump height. The starting position of the trap bar deadlift is similar to that of a vertical jump, and it involves the same lower - body hip - extension actions.

1. Anti - Fragility

Building titanic strength in the entire lower half, upper back, and core (areas crucial for maintaining health), trap bar deadlifts are excellent for safeguarding the body against injury.

1. Strength & Muscle

As the ultimate squat - hinge hybrid, trap bar deadlifts target the posterior chain more effectively than squats and the anterior chain more than deadlifts. Their safety and simplicity make them unrivaled for adding mass to the entire lower half, upper back, traps, and forearms.

1. Performance Standard (1RM)

2. Males: 2.5 x bodyweight

3. Females: 2 x bodyweight

C. Hand - Release Push - Up

1. Performance

For lifters focused on performance rather than powerlifting numbers, the loaded hand - release push - up outperforms the bench press. It is a closed - chain, integrative exercise that increases the rate of force development by training “push” power from a dead - stop. It demands the core, hips, and spine to remain aligned and stable while the upper body works in a smooth and coordinated manner.

1. Anti - Fragility

While the bench press involves fixing the shoulder blades down and back, push - ups allow the shoulder blades to move freely around the ribcage. This encourages scapular upward rotation and recruits the serratus anterior, contributing to improved overhead mechanics and shoulder robustness.

1. Strength & Muscle

Starting from a dead stop, hand - release push - ups require a stronger initial pectoral contraction at the beginning of each rep. They also have a 10% greater range of motion compared to standard push - ups, maximizing pec recruitment for hypertrophy.

1. Performance Standard (8RM - Bodyweight Plus Added Load)

2. Males: 1.5 x bodyweight (e.g., a 200 - pound male with 100 pounds of added load)

3. Females: 1.1 x bodyweight (e.g., a 150 - pound female with 15 pounds of added load)

D. One - Arm Landmine Push Press

1. Performance

Compared to the conventional overhead press, this exercise is a far superior (and safer) option for strength, muscle, and real - world performance. Outside of the Olympic lifts, it is the only exercise that trains integrative full - body power (due to the momentum from the slight dip) with an overhead focus. The dual anti - extension and anti - rotation challenges to the core make it a unique exercise for power and performance.

1. Anti - Fragility

It promotes more upward rotation of the shoulder blades, making it ideal for establishing optimal overhead mechanics and building strong, stable shoulders. The “reach” at the end - range recruits the serratus anterior and strengthens the upper traps through upward rotation, their most essential function.

1. Strength & Muscle

Reducing the risk of low - back compensation, it is as effective as the barbell overhead press in isolating the shoulders, building non - compensatory overhead strength, and adding muscle to the shoulders, traps, and triceps.

1. Performance Standard (8RM)

2. Males: 0.5 x bodyweight

3. Females: 0.3 x bodyweight

E. Feet - Elevated Suspension Row

1. Performance

Often regarded as a beginner exercise, for real - world performance, feet - elevated suspension trainer rows offer unique benefits. They challenge the entire body to function as an integrated unit, similar to a moving plank. They target the anterior core, require the pillar complex to remain stacked, elicit a maximal isometric brace throughout the kinetic chain, and demand the entire upper - body pulling musculature to work in unison for efficient movement.

1. Anti - Fragility

They allow the shoulder blades to move freely around the ribcage, which is highly beneficial for shoulder health. Compared to other rows, suspension trainer rows enable a greater shift from internal to external rotation.

1. Strength & Muscle

The free - moving nature of the handles provides a novel stimulus for strength and muscle gain. As Dan John noted, they target the upper back and posterior shoulder more effectively than most other rows and also engage the biceps and forearms.

1. Performance Standard (8RM - Bodyweight Plus Added Load)

2. Males: 1.3 x bodyweight (e.g., a 200 - pound male with 60 pounds of added load)

3. Females: 1 x bodyweight

F. Ring Chin - Up

1. Performance

All chin - up and pull - up variations are excellent for real - world performance, being far more useful than lat pulldowns. Ring chin - ups, however, are the pinnacle of vertical pulls. Chins/pull - ups are a direct measure of relative strength and are also highly indicative of upper - body sprint speed and jump height. Ring chin - ups strengthen the upper back, the primary driver of shoulder extension during sprints and jumps. The instability of the rings increases the core demands of regular chin - ups and pull - ups, already superior to most “ab” exercises in terms of recruitment, and further amplifies their impact on anterior core control.

1. Anti - Fragility

Ring chin - ups enable a nearly full shift from internal to external rotation at the shoulders in a spiral motion, encourage natural upward rotation of the shoulder blades, and allow for a greater range of motion, stretching the lats and thoracic spine and improving shoulder function.

1. Strength & Muscle

They combine the best aspects of chin - ups and pull - ups. Initiated with a pronated grip like a pull - up, which strongly targets the lats and lower traps, and during the ascent, the hands rotate into a supinated position like a chin - up, emphasizing the biceps.

1. Performance Standard (3RM - Bodyweight Plus Added Load)

2. Males: 1.3 x bodyweight (e.g., a 200 - pound male with 60 pounds of added load)

3. Females: 1 x bodyweight

G. Rear - Foot Elevated Split Squat

1. Performance

Since most athletic movements occur on one leg at a time, all single - leg exercises are “functional” for performance. However, rear - foot elevated split squats (RFESS) are superior. Unlike other single - leg exercises that typically bias either the anterior or posterior chain, RFESS target both sides of the lower body intensely and have a more direct transfer to athletic movements. The slight forward lean mimics acceleration - specific angles, potentially increasing sprint speed.

1. Anti - Fragility

RFESS force the working leg to bear most of the load (about 85%), unlike step - ups, lunges, and regular split squats. This exercise addresses strength/mobility discrepancies between sides, strengthens weak links, and reinforces proper movement mechanics. It also has a greater range of motion than most unilateral exercises, adding a mobility component.

1. Strength & Muscle

They recruit the glutes, hams, and quads simultaneously, unlike other unilateral alternatives that target either the anterior or posterior chain independently. Additionally, heavier loads can be used with less concern for balance and stability as it is a static exercise.

1. Performance Standard (5RM - Holding Two Dumbbells/Kettlebells)

2. Males: 1 x bodyweight (e.g., a 200 - pound male would hold 100 - pound dumbbells in each hand)

3. Females: 0.7 x bodyweight (e.g., a 150 - pound female would hold 50 - 55 - pound dumbbells in each hand)

H. Single - Leg Deadlift

1. Performance

The single - leg deadlift (SLDL) may be an exception to the “no - exercise - is - mandatory” rule, especially for those aiming to build a well - defined backside and showcase athletic prowess. During an SLDL, the hips, glutes, pelvis, trunk, and upper back must work in harmony while generating force, similar to actions in athletic movements such as sprinting, changing direction, jumping, and landing on one leg.

1. Anti - Fragility

SLDLs uncover and address any imbalances, weak links, or stability/mobility issues that may go unnoticed during bilateral deadlifts. Moreover, performing SLDLs with intensity builds eccentric strength and is more effective than static stretching for alleviating “tight” hamstrings, thus preventing hamstring pulls.

1. Strength & Muscle

From a muscle - building perspective, SLDLs recruit the entire posterior lower half, adding mass to the glutes and hamstrings. In terms of strength, they refine the hinge pattern and improve movement mechanics, which can enhance deadlift strength.

1. Performance Standard (5RM - Holding Two Dumbbells Or Kettlebells)

2. Males: 1 x bodyweight (e.g., a 200 - pound male with 100 - pound dumbbells in each hand)

3. Females: 0.7 x bodyweight (e.g., a 150 - pound female holding 50 - 55 - pound dumbbells in each hand)

I. Medicine Ball Throws

1. Performance

All types of medball throws should be a regular part of every lifter's routine. They are centered around power. Overhead throws are great for perfecting explosive triple extension at the hips, knees, and ankles. Chest - thrown medballs target upper - body pushing power, and rotational throws build power outside the sagittal plane.

1. Anti - Fragility

They encourage movement from the correct anatomical regions. For example, rotational work can strengthen the core for rotation, enabling the hips and shoulders to do the work instead of the lumbar spine. Overhead throws can instill the ability to maintain a neutral spine as the hips extend and the arms reach overhead.

1. Strength & Muscle

Increasing the ability to exert force rapidly can be a game - changer for strength. The rate of force development can determine the difference between achieving a personal record and failing under a bar. Additionally, fast concentric actions recruit high - threshold motor units with significant growth potential, meaning that pre - training throws can lead to increased muscle recruitment during training.

1. Performance Standard

Regularly perform medball throws with power. There is no specific numerical standard. Remember, medball throws focus on speed, not strength. Aim to generate sufficient force.

J. Sprinting

1. Performance

Sprinting should be an essential component of any lifter's training who values performance. It is the only activity that combines actual spatial movement with unrivaled movement velocities. Even an average individual should be able to sprint at approximately 8 meters per second, four times the speed at which elite weightlifters move a barbell during a clean or snatch (2 meters per second).

1. Anti - Fragility

Sprinting builds explosive power, improves work capacity, and enhances movement efficiency. It recruits and fortifies the core like no other activity, forcing the entire trunk to provide dynamic strength and stability in all three planes. Sprinting improves overall performance and resilience.

1. Strength & Muscle

Sprinting builds strength and muscle through two mechanisms. First, it increases the proportion of type - II fast - twitch muscle fibers in the legs, directly correlated with strength and mass. Second, sprinting yields significant hormonal benefits, including increased protein synthesis, higher testosterone/HGH production, and improved insulin sensitivity, leading to long - term strength and muscle gains.

1. Performance Standard (40 - Yard Dash - Starting from a Two - Point Stance)

2. Males: 5 seconds

3. Females: 5.5 seconds

References

• Hartmann H et al. Influence of Squatting Depth on Jumping Performance. J Strength Cond Res. 2012 Dec;26(12):3243 - 61. PubMed.

• Balderree AS et al. The Effects of Back and Front Squat Exercises on Sprint Speed and Vertical Jump: A Pilot Study. International Journal of Sports Science. 2019;9(1):1 - 7.

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