Functional bodybuilding is a style of training that aims to improve your overall performance and function in life, while also giving you the muscle you’ve been working for. This style of training is based on principles that focus on functional exercises that are meant to help you perform your daily activities and sports with more ease and efficiency. Marcus Filly, a former CrossFit Games competitor and coach, has taken these principles and added a muscle-focused spin for a style of training that he calls Functional Bodybuilding.
What is Functional Bodybuilding?
Functional bodybuilding is a training style that focuses on exercises that work multiple muscle groups at once, which is in contrast to the traditional isolation exercises that target specific muscles in isolation. This training style is designed to improve your overall strength, flexibility, and coordination, while also enhancing your athletic performance and functional ability. By incorporating functional exercises into your workout routine, you can improve your ability to perform daily activities and sports with more ease and efficiency.
8 Exercises to Add to Your Functional Bodybuilding Routine
Here are eight functional core exercises that you can add to your workout routine to improve your overall performance and function in life:
* Body Saw: This exercise targets the core muscles, particularly the rectus abdominis and the external obliques. To perform the exercise, hang from a set of rings or TRX bands that are hanging low to the ground, with your body in a plank-like position. As you move, keep your body straight and avoid piking up your butt. *
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How to Perform Each Exercise
Here’s a breakdown of how to perform each of the eight exercises:
| Exercise | Instructions | Equipment Needed |
|---|---|---|
| Body Saw | Hang from a set of rings or TRX bands that are hanging low to the ground, with your body in a plank-like position. Keep your body straight and avoid piking up your butt. | Rings or TRX bands |
| L-Hang | Start with a tuck hang for 30 seconds, then add weight between your legs. | Parallettes or a pull-up bar |
| Turkish Situp | Work your way up to using a weight, and ensure that you initiate from the floor by pressing up hard through the kettlebell and/or the dumbbell. | Kettlebell or dumbbell |
| Side Plank Variations and Hip Taps | Place your body in a side plank position, with your feet stacked and your hands under your shoulders. Avoid bending your hips and rolling your top shoulder forward. | None |
| Hollow Body Variations and Hold | Keep your low back “smashed to the floor,” and engage your core muscles to maintain a hollow body position. | None |
| Superman | Flip over and get connected with your inner superhero, with your arms and legs in a straight line. Focus on building a tapered look to the back. | None |
| Windmills | Hinge at the hips and rotate your upper body to keep an eye on the weight in your hand. | None |
| Pallof Press and Press Outs | Move slowly with control and focus on the core muscles. | None |
Benefits of Functional Bodybuilding
Functional bodybuilding has several benefits for your core, including:
- Improved strength and flexibility
- Enhanced athletic performance and functional ability
- Increased muscle mass and definition
- Improved posture and reduced risk of injury
Conclusion
Functional bodybuilding is a style of training that aims to improve your overall performance and function in life, while also giving you the muscle you’ve been working for. With the eight exercises listed above, you can start to see the benefits of functional bodybuilding for yourself and improve your overall performance and function in life.
