When you train, do you train with purpose? When you move, does each movement have ITS own purpose?
When playing the long-game, having a foundation of key (purposeful) movements in your fitness repertoire/tool belt is liberating and gives your confidence to tackle each day.
Functional versus non-functional movements
Functional movements can be defined as movement that is useful for your everyday life. It has an application, a purpose. Most importantly its form translated to a similar movement pattern that you encounter each day. For example, squatting —with its distinguishing form of the hip crease moving below parallel (below the knee) — simulates squatting of the toilet. In that sense, squatting is a functional movement.
Nonfunctional movements can be defined as a movement that is NOT useful for your everyday life. Unlike functional movements, they have a purpose (e.g., aesthetics, enjoyment of activity) but do not generalize to activities that you encounter every day. For example, a tricep extension —while it shapes and strengthens the tricep (muscle on the back of the arm)—we find ourselves in very few positions where we perform this isolated movement
How many functional movements are there?
There is no real answer. As humans, our bodies can only get into so many positions. Ignoring our extra bendy and stretchy contortionist friends, core functional movements promote independence, are useful every day, and mitigate poor health outcomes.
You can google “functional movements” and come up with lists for days. Each has its own variation, naming convention, and number of movements. After scouring the internet myself, I compared the list of the functional movement from 4 reputable sources: Onnit Academy, SilverSneakers, CrossFit, and the workout website DailyBurn.com. Then, I synthesized their lists with my own knowledge and experience to develop BehaviorFit’s Functional Movement list:
BehaviorFit’s 6 Functional Movements
Each of these movements is matched with its real-world application and related exercise movement. Each is self-explanatory, but let’s review them in a bit more detail:
- Squat – moving up and down with your legs, some say when you lose the ability to independently squat, then you are on your way to the nursing home
- Lunge – we have two legs and each should have the same strength, stability, and mobility
- Push – the pushup is the most well-known movement in this category that has many real-world applications
- Pull – comes in many different forms to strengthen this movement but
- Hinge – an often overlooked but necessary skill and strength movement that has the potential to improve many areas of your life
- Regular Movement – specific BehaviorFit expertise; regular movement and less sedentary behavior is key to pro-health outcomes
Each of these movements requires specific knowledge, practice, and application to your daily routine. They can be conceptualized as a skill to develop. If the skills are never taught to fluency, under variable conditions, then we can never expect you to perform each movement safely and to perfection.
Know these movements. Break them down, learn their foundation, and you will be set for life!
