One of the core components of CrossFit is the inclusion of functional movements in the daily workouts. That sounds nice, but what does “functional” mean in this context? Many workout programs claim their exercises are functional – and some of them might be – but since our training regimen is firmly based on empirical data, we need to use objective metrics to define our terms.
Logically, people often assume “functional” refers to movements that are analogous to real-life scenarios. While this is true, there are other important characteristics that contribute to the definition, many of which guide our process when deciding what exercises to include in the program.
Natural & Essential
Functional movements are natural, they are not contrived by any human mind. Because of this, they are also not limited inside the walls of a gym. In your daily life, you may be expected to run, jump, sit, stand, reach overhead, pick up an object, or pull something toward your body. These movements are innate to human physiology. For example, if you’ve ever seen a group of children play together, you’ll observe many of the same movements. This is because the human body is built to move this way.
Following from this observation, we know these movements are also essential to living independently. Life demands that we have the capability to perform these tasks in order to stave off decrepitude. The best way to maintain the strength, flexibility, and coordination necessary for these movements? Do them often. If you want to stay away from the nursing home as long as possible, you need to include functional training in your regular activities.
Safe & Efficient
Since functional movements are natural and essential, it also makes sense that they are mechanically sound. In other words, when executed properly, they are inherently safe. Not only are they safe, they are rehabilitative! If someone cannot sit down or stand up unassisted, or they can’t lift their arms overhead, performing exercises that mimic these movements (squatting and pressing overhead, respectively) will help them regain strength through a full range of motion.
In addition to being safe, they are also the most efficient movements. If I need to carry grocery bags into my house, I wouldn’t lift them with my teeth. If I need to get somewhere, I’m not going to scoot on my backside. These unconventional techniques would be a waste of my time and energy (and likely very uncomfortable). These are obviously silly examples, but my point is that functional movements are always the most efficient and safe manner to accomplish any physical task.
Compound Yet Irreducible
Functional movements are exclusively compound movements, which are exercises that engage multiple muscle groups or joints simultaneously. This is diametrically opposed to exercises which intentionally isolate a single muscle or joint. This is not only important because of the overall effect compound movements have on the muscles and cardiovascular system, but also because they require more coordination and balance than any exercise focusing on an isolated part of the body.
By definition, compound movements are also irreducible, meaning they cannot be broken down into their separate parts to achieve the same result. No matter how many calf raises, leg extensions, or cable kickbacks you do, they will not create the same physiological or neurological effect as squatting. Our separate muscle groups and joints are most effective when working together.
Universal Motor Recruitment Patterns
The term for this cohesive effort of the entire neuromuscular system to produce a full-body movement is universal motor recruitment pattern. Nearly everything we include in our daily workouts falls into this category. Like an orchestra performing a beautifully composed symphony, your central nervous system directs your muscles to work together in harmony. It sounds complicated, but like I said earlier, you’ve been doing many of these movements since you were able to walk, we simply teach you how to perform them more effectively.
These full-body movements tend to occur in a wave of contraction from core to extremity. Recruitment begins in the large, strong muscles of the core and hips, working outward towards the smaller, faster muscles of the extremities. Think of the best baseball players: do pitchers throw the ball only with their forearms and hands? Do athletes swing the bat solely with their shoulders? No, both of these explosive movements begin in the hips and core before releasing their full power through the shoulders and into the hands. Think of almost any sport that requires physical prowess, and you’ll understand the benefit of these types of exercises.
Neuroendocrine Adaptation
Now we know that functional movements utilize multiple joints and muscle groups, some of them in complex concerted efforts. Since this involves both physiological and neurological components, these exercises produce a unique response from the central nervous system and endocrine system (glands that produce, release, and regulate hormones throughout the body).
When people think of the benefits of exercise, they often think of strong muscles, bones, heart, and lungs. While these are important, what’s often overlooked is the positive effects functional training can have on your brain activity and hormone production as well.
For instance, two of the most important adaptations from exercise, muscle growth and increased bone density, are primarily due to higher levels of testosterone, insulin-like growth factor (IGF-1), and human growth hormone (HGH), all of which are greatly boosted by functional movements performed at a relatively high intensity. This means that if you want to be physically healthy in every way, the foundation of your training needs to be functional movements.
Power Output
Earlier we mentioned that functional movements are efficient, but stated more accurately, the definitive characteristic of functional movements is that they are particularly effective at producing power.
In physics, power is force multiplied by distance divided by time. Functional movements have an especially high power output, or put simply, they move large loads over long distances, and they do it quickly.
Compare any functional movement, such as squats or pull-ups, to something like bicep curls or lateral raises. Which one moves more weight in a shorter amount of time? Obviously the full-body movement will far outpace the isolation movement, increasing its demands on the body and the resulting beneficial adaptations.
In exercise physiology, measuring power output is the primary method to determine the intensity of any given activity. Since CrossFit is a high intensity regimen and fitness is measured by work capacity, exercises that lend themselves to high power output are critical to the program. This is the primary reason CrossFit utilizes functional movements in its program.
Why Is Functional Training Important?
At this point, I don’t think I need to explain any further why you should be training functional movements, both inside and outside of the gym. If you want increased strength, stamina, flexibility, power, coordination, and balance; if you want your exercises to be safe, effective, and efficient; if you want movements in everyday life to become easier; then you really have no other choice but to begin (or continue) functional training.
If you don’t have a clue where to begin, please reach out through our website at www.crossfitdonelson.com/ and book your Free Consultation with me. Whether you’re a lifelong fitness enthusiast, or you’re just looking for a place to begin your journey towards health, I would love to meet with you. Even if CrossFit Donelson isn’t the right place for you, I will happily guide you to where you will thrive.
