Functional Movement Training Exercises in Bodybuilding Helps Your Body to Always be Flexible Like a Squirrel

In every daily movement not only sports athletes need to pay attention to the states of movement that any ordinary person experiences every day needs to be moved by the basic forms of movement, which can also be called basic functional movements.

So what are these types of movement and how do we need to practice to support these forms of movement.

When we do not know these things, it seems that they are movements that are not really important, but will greatly assist in your daily activities and you will be much more flexible.

In this article, we will learn about the basic types of movement and which exercises will support them to better support our overall health.

Functional Movement Training Exercises in Bodybuilding Helps Your Body to Always be Flexible Like a Squirrel
Functional Movement Training Exercises in Bodybuilding Helps Your Body to Always be Flexible Like a Squirrel
You usually move in the same way every day. In nature, however, there are 6 different basic movement patterns, and of course, if you want to be a strong, healthy person and athletic look you need to do it.
These 6 forms of movement. Now BellyFatZone invite you to refer to this article together!

Here are 6 functional movement training exercises:

  1. Squat (Stand up, sit down)
  2. Hinge
  3. Lunge
  4. Push
  5. Pull
  6. Carry

But one problem is that these 6 exercises are not exercises that everyone can do, at least in the beginning.

For example, if you are just starting out and choosing a variation of squat that doesn’t suit your body type or training experience or has a history of trauma, wrong goals, then you will end up with a “Broken” added.

If you have a lifelong training plan, forget about this type of exercise with only specific exercises.

Instead, make variations of them or customize them to suit yourself better.

This will avoid injury, get rid of aches and pains, and, importantly, your strength and fitness goal will be easy to achieve.

Read more: Functional Training exercises at home

1. Squat

I bet when it comes to this article, you will immediately think of an image of a person placing a bar on his shoulder and squatting down to the lowest ATG (butt touch the grass) right.

But this is not the only way to squat and you won’t be seen as a woman if you don’t do this squatting.

Think of squat as the term umbrella term in which not just squat but also many other variations of Squat.

Squats are not a specific exercise at all, morphology is more important than a specific exercise, at least with your goal of performance and long-term.

Read more: Top Exercises to Lose Lower Belly Fat Fast Female

Does everyone have to practice Squat (specifically Barbell Back Squat) or not?

Of course NO. But do people need to maintain muscle use, stability when moving through the body/hip/pillow/ankle in a symmetrical two-sided pose?

Squat’s motion pattern is the key to stimulating your daily activities.

Everyone has different bodies so everyone will have different squats, especially when it involves squat loading for strength training and muscle hypertrophy.

Determining the right squat routine is the first step you need to take.

The squat process

Your goals: Find the squat variation that suits you best and carries the least risk of injury. How to find it? Use your execution skills and your ability to perform.

While there are many more complex review processes out there, it’s often not necessary. All you need is a simplified flowchart for testing.

Master the basic variations and then progress to the next points.

This is the basic squat process used to determine the starting point and optimize the squat model for the workforce or bodybuilders.

They will start with the basics and then with more complex variations.



  • Bodyweight Squat
  • Goblet Squat
  • Barbell Front Squat
  • Barbell Back Squat

As you can see, the Barbell Back Squat is the last one on the list, look in your room how many technically correct people do this exercise?

They should take a step back and start doing Bodyweight Squat first.

And the Barbell Back Squat isn’t even the ideal finale for everyone. The key is, find a “hardest” variation that you can follow to a technical standard.

From there, you’ll be able to practice the squat motion pattern without being restricted from within and get better training efficiency and lower injury rates.

Once the perfect Squat variation has been determined by you, when is the time to move on to the next step. To do that, find a depth that you can do with your body.

Read more: Top Effective Exercises to Lose Back Fat, You Should Apply Immediately

2. Hinge

Hinge is one of the most important parts to help keep your lower back safe from injury, but a lot of people are not able to do it.

Hip Hinge is often confused with Deadlift – an exercise that involves Hip Hinge a lot. While Hip Hinge is not a Deadlift, Deadlift is a form of hip Hinge movement.

A lot of people shy away from deadlifting because they think it’s risky and deadlift is probably the only hip Hinge they know about, and from there they skip the whole hip Hinge training and the results they are more likely to experience lower back pain and injuries.

We need to re-learn how to perform this form of movement.

The problem is that most bodybuilders usually jump straight into the barbell straight from the floor or do a kettlebell swing before they can master the Hip Hinge movement.

Can you count how many times you bend your lower back a day? The answer is a lot, right.

That’s why you need to sharpen this technique and master it. It will help you to eliminate a lot of dangers in your back as well as increase your flexibility.

Hip Hinge Progress

This form needs to be done from the lowest level to allow motion reconstruction to take place. Below is the main process used to activate the Hip Hinge.



  1. Bodyweight Romanian Deadlift (RDL)
  2. Dumbbell RDL
  3. Barbell RDL
  4. Dumbbell Deadlift
  5. Trap Bar Deadlift
  6. Barbell Rack Pull (or Block)
  7. Barbell Deadlift

Depends on each person’s body type and not everyone does the Deadlift with the standard floor bar. That’s all right, and if it’s you then you just stop somewhere in the process above.

Because the status given by your parents is unchanged, so do not try too hard to then die.

3. Lunge

Leg function is often also a form of movement that is often overlooked. The sad thing is that a lot of people don’t understand the importance of Lunge in training.

Why is that? There are two main reasons: 1-leg training is much harder than doing 2-leg exercises at the same time, the second is that it is quite difficult. If you have any weaknesses then the Lunge will let you know.

Single-leg training does not mean you will always do balance exercises, it could be a position of one leg in front or on the sides in an asymmetrical position.

Thus the lunge pattern can be considered any asymmetric motion.

Remember, even with 1-leg practice, it doesn’t completely isolate one side from the other. There will always be an interaction between the two sides.

1-legged exercises will unlock more strength and potential for quality movement.

You learned to walk in a process of rolling, crawling, pulling, and finally, learning how to stand and walk. That primitive process is the prerequisite for the present goal.

There are a few more vigorous movements than the 1-legged variants to identify weaknesses.

These exercises can be programmed to increase strength and size and are also developed as a skill to maintain function through this morphological model.

Lunge training process

Once someone was advised to do the Lunge, the guy would usually jump into the Walking Lunge and the results were disappointing about it.

That transformer is not ideal for strength athletes trying to optimize the connection with core and bottom muscle stability.

It’s a practice that many people lift weights (especially beginners) aren’t ready to do. These people are going too fast and it will cause knee, lower back, and SJ joint pain.

Instead, do the following in order




  1. Split Squat
  2. Backfoot Elevated Split Squat
  3. Front Foot Elevated Split Squat
  4. Reverse Lunge
  5. Forward Lunge
  6. Single-Leg Deadlift

Lunge does not include Hinge as much as Single Leg RDL and Deadlift.

Although there is an overlap between motion patterns, this doesn’t diminish their importance with a good plan to build around non-negotiable body models.

In the Lunge morphology, be sure to include BOTH variations that dominate your knee joint like the Split Squat or a hip movement like the RDL.

4. Push

There is no shortage of upper body exercises in today’s gym.

From popular exercises such as the Bench Press to basic exercises like push-ups, thrust is often overused and the probability of completion is too low.

We all see it, but beginners often jump right into the Bench Press while not mastering the ability to balance and stabilize when performing the basic form of movement of push that is push-ups.

Both movements move horizontally and target similar muscle groups. But they are very different when it comes to stability and balance as well as shoulder movement.

The motion pattern is classified as an open or closed sequence of points in contact with the ground, if the arms and legs are in contact with a stable surface such as the ground then the motion is a closed motion, otherwise, it is called is freedom of movement in space or also known as an open movement.

When doing push-ups, the hands held onto the floor (stable surface) can freely move against the thorax placed in a stable center.

This skill of holding steady, resisting tension and torque in the shoulder is a must to master before moving on to a less stable transformer, the Bench Press.

Getting started to master Push Up allows you to “make a big bang” in full-body control through a push up the pattern.

From the stability of the core and hip muscles and the stability of the upper back, shoulder thrust is a key factor in learning how to create the stability to exercise strength.

Once this skill is honed on a well-fixed plane, moving into space will be the next challenge.

Push’s motion progression

Since the upper body movement is guided by the shoulder, and the shoulder joint (ball-and-socket), it is necessary to break both push and pull movements into vertical and horizontal motion planes.

The development push begins with closed motion sequences and the plane moves horizontally with push up and the process is lifted with the Barbell Bench Press.

Although the Barbell Bench Press is the final process, mastering the thrust will allow the lifter to move into the vertical push patterns while continuing to advance through the horizontal push patterns.

Below are the processes for both vertical and horizontal movements.

Horizontal push


  1. Hands Elevated Push Up
  2. Push Up
  3. Dumbbell Bench Press
  4. Barbell Bench Press

Vertical push

Vertical push

  1. Single Arm Dumbbell Overhead Press
  2. Dumbbell Overhead Press
  3. Barbell Overhead Press

The success of a perfect push depends very much on the stability of the pivots such as the hip muscles, the faulty muscles, and the shoulder when exercising.

It would be myopic without appreciating core and core muscle stability and that will be what you will consider in the Carry section.

When doing horizontal and vertical stretching, pay attention not only to the function and morphology of the shoulder and upper body, but also the body, especially the core and hip muscles and the ability to maintain good posture, control good tension during shoulder motion.

5. Pull

The upper body pull deposition is the shape that is most easily understood, especially when it comes to the shoulders and back.

We know that strength and stability depend on the pull rather than repulsion, many people fail to distinguish the difference between push and pull and assume push and pull are one.

Pulling is most common with vertical movements such as the Pull-down. From CrossFit to the military examination, bar inhalation has been deeply rooted in our physical subconscious for decades, but it’s important to remember that not all scissors give results the same.

The longitudinal pull is closer to the propulsion movement, it places the rotation of the shoulder into its own motion.

This can be a problem especially when everyday motion positions combined with motion can trigger anterior shoulder pain.

While there is nothing wrong with the rotational movements in the shoulder they need to be closely monitored to avoid overuse and chronic dysfunction through the general front of the shoulder joint and glenohumeral joints. in particular.

To master and pull, you first need to master the horizontal traction before doing more complex vertical drag variations.

Mastery pulled from core and hip stabilization will help develop strong rear and provide strong support to other exercise efforts. That is why this form should be given priority.

Pulling process for upper body

The first form should be introduced and perfected from the position-based full body stabilization performed in Inverted Row.

From this position, the beam creates tension, stabilizing the legs, hips, pelvis, and spine while the upper body works to create momentum in the pulling plane.

Your strength depends on your stability, which is why this form gives high results.

Below is the functional progress of patterns of horizontal motion.



  1. Chest Supported Row
  2. Inverted Row
  3. Single-Arm Dumbbell Row
  4. Barbell Bent Over Row

And below is the functional progress of patterns of vertical motion.

the functional progress of patterns of vertical motion

  1. Lat Pulldown
  2. Assisted Pull Up
  3. Pull Up

Once you master the vertical and horizontal movements, the training strategy for these two movements will be resolved. Most lifters will do well between a 2: 1 vertical and horizontal ratio.

Keep this in mind about the total number of repetitions completed in 1 week of practice.

6. Carry

Moving your body in a space with smooth stability and control has become a lost art.

While the carry-on pattern can be performed with exercises like the Farmers Walk, it is more broadly related to the movements of the whole body.

From walking to jogging, sprinting to thrilling activities, athletes have to control their bodies in space with loads of challenges.

One simple thing that tells the truth of strength is the body shape while in motion. Due to the coordination of the upper and lower body as well as the core muscles, you can run stably.

This is why walking is added to sprint workouts and carrying or pulling sleds are fundamental exercises in smart training programs.

But to be able to reap the most benefits and reduce injury requires a process. We can’t just start sprinting right away, we need to walk along the way first.

Carrying process

Here’s the golden rule to remember: If you’re going to carry on with your carry, you first need to evaluate, guide, and perfect the basics of walking.

Never carry anything more, even when walking, when your walking is good, then start carrying.


  1. Walking
  2. Farmer Carry
  3. Unilateral Farmers Carry
  4. Front Loaded Carry
  5. Mixed Grip Carry
  6. Overhead Carry

The Carry form is mainly used to train core muscles to be stronger in many gym schedules. Along with basic carrying practices, expand your creativity to perform more challenging carrying styles such as hand position, speed, and load time …

Primitive Functional Movement – Group Workout Video:


The above are brief instructions on 6 functional movement training exercises that you need to apply to your gym schedule, especially for beginners. Note that you should start with the basics before getting to the difficult lessons.

Hopefully, the information above has helped you to gain some more knowledge about “functional movement training exercises”, and bring some small value to you. Please share this article if you feel it useful. Thanks!

Thank you for visiting the blog. We wish you a good day, happy! With nearly 1,7 billion people who are overweight or obese, and this percentage of abdominal fat is even more, increasing every year, this affects humanity's future. Welcome to, with five key members and several collaborators, we are looking for common knowledge from reality and experts in the field of fat reduction belly, all we bring in this site. Wishing you were comfortable here, the BellyFatZone team is working hard every day to serve you! If you find the information useful, has a small value, Please Share with people in need, Thanks So Much! Hopefully, this little blog can help a little bit to make people healthier every day.