What qualities must a movement have to be considered functional?
Crossfit defines functional movements as those which;
(1) move a relatively heavy load
(2) a relatively long distance
(3) quickly
I like this definition for its simplicity. If you fulfill these three requirements, you are very likely performing a functional movement that will advance your athletic abilities. However, there are many functional/athletic movements that are performed slow and controlled or without a load and this definition does not account for those. I found a move detailed definition of functional movements at Mike's Gym.
Crossfit defines functional movements as those which;
(1) move a relatively heavy load
(2) a relatively long distance
(3) quickly
I like this definition for its simplicity. If you fulfill these three requirements, you are very likely performing a functional movement that will advance your athletic abilities. However, there are many functional/athletic movements that are performed slow and controlled or without a load and this definition does not account for those. I found a move detailed definition of functional movements at Mike's Gym.
A functional movement
(1) Is a ground based exercise where you are standing up
(2) Is performed with free weights
(3) Works multiple muscle groups and surround multiple joints
(4) Is performed is an explosive manner
Mike Burgener goes on to state that if you can satisfy these requirements 75% of the time, then your program and movements are functional.
Why would these four movement traits help you become a better athlete?
(1) athletics is ground based and performed while standing
Seated leg extensions, seated overhead press, seated anything, will not improve your athleticism to the same rate that standing varieties of those same movements will. Sure you might be able to overhead press more weight in a seated position that in a standing one but who care about that when you're overhead pressing capacity only matter when using it standing.
(2) You do not have the benefit of additional stability while playing sports
The biggest difference between free weights and machines is stability. Machines provide lots of stability and free weights provide little to no stability. All the support you are going to get on a sports field comes from your two feet in contact with the ground and maybe your hands as well. You have to be able to control your own body/external bodies and machines will not help you do that to the degree that free weights will.
(3) Athletics involves the coordinated movement of multiple muscle grounds and multiple joints in concert and not in isolation.
You are not going to see a leg extension, bicep curl or lateral raise on any sports field anywhere ever so why on earth would you perform them to become better at sports? Additionally, these movements have a much greater tendency to strain connective tissues. Why is this? Because you're body is not designed to move like that. These is an exception to this rule, The Functional Paradox, which we will discuss at a later date.
(4) Sports are played quickly
Sports of explosive, fast, and violent. Performing explosive movements in the gym can be risky and an athlete needs to master the slow and controlled versions of explosive movements first. However, explosive movements will get you to the next level faster than any other single type of athletic training. For example, kettle bell work, plyometics, medicine ball work, and Olympic lifting.
