Functional strength exercises

In this unit, participants first receive a theoretical introduction to functional strength training and learn what is meant by functional strength.

They learn about the equipment commonly used in functional training and basic movement patterns such as pulling, pushing, lifting, etc. The interdisciplinary nature of functional training is highlighted, along with how to correctly assess maximal strength. The importance of knowing these concepts is also explained. The most important exercises are then explained individually.

Bench Press
At the outset, participants identify which muscles do the majority of the work and which stabilizers are involved in bench pressing. They learn the technique, correct grip, and in this context, the term "Suicide grip," as well as the proper positioning of elbows, shoulders, upper back, and foot placement. Attention is also given to breathing. Additionally, the concept of Touch and Go Reps and Assistance Work in relation to bench pressing, along with its variations, is explained.

Rowing
In rowing, the primary movers, i.e., the muscles doing the main work, and the stabilizers are introduced, and the correct execution of the movement, including notes on grip width, is illustrated. Variations of rowing are also discussed.

Deadlifts
The introduction to deadlifts covers the mechanical basics such as stability and load. The hip and knee extensors, as well as muscles contributing to the stabilization of the spine and shoulder blades, are discussed and depicted. The starting position and other important aspects before the lift-off are explained. The movement execution is discussed in detail, with common errors highlighted, along with explanations on how to avoid them. Participants compare the heaviest deadlifts and learn about deadlift variations and assistance work.