17 Mar Functional training: Four upper body tips

Any type of exercise is generally better than nothing, but did you ever stop to think about how well-rounded your strength training regimen really is?
It is great to build up your body with exercises that isolate certain body parts, such as bench press, squats and bicep curls.
However, it’s also a good idea to mix in some functional strength training, which works multiple muscle groups on different planes instead of just the legs, or just the chest, or biceps.
There are lots of functional training tips out there to strengthen your legs and core, but not as many that address the upper body.
Fear not, through research and my own personal training experiences, here are four excellent functional training tips to work out the upper body:

1. Try a functional trainer – Functional Trainers have increasingly gained popularity as they are often less expensive than Home Gyms and take up less space. Functional Trainers have weight stacks on their
base, too, but the main difference is in the cable systems that come with different shaped handles. They provide more options for working out and because the cable does not have to follow a fixed plane more sports specific routines can be implemented.
For instance, a golfer can hold the cable handle and simulate his or her swing. A baseball or softball player can grip the cable handle and mimic a throwing motion. There are hundreds of different movement possibilities for a Functional Trainer.
You can even incorporate an exercise ball into your workout, sitting on it and pulling the cable handle toward you at a variety of angles.
However, these machines can also be harder to use and some people aren’t sure if they’re following the right motions. It’s important that they ask questions when contemplating buying a Functional Trainer and have correct information on how to use them.

2. Combined curl/press – Stand with a balanced stance and perform a biceps curls with a dumbbell, then at top of curl rotate the weight and do an overhead press. This is a dual functional lift that at the top can mimic activities like reaching up to lift something off a shelf or storing away luggage in an overhead plan bin.
To really burn the biceps, do three curls for every one overhead press.

3. Combined medicine ball squat/overhead press – To change up the above exercise, hold a weighted medicine ball or other heavier object and do a squat. Rise back up and then lift the weight overhead. It’s important to keep your back straight when doing a squat – think “front legs” as you rise back up. Don’t go past parallel on the squat. This exercise strengthens your legs, glutes, lower back, arms and shoulders.

4. Dual stair climb/curl – Here’s another exercise that can even be done by someone on a tight budget. Use the stairs in your own home or apartment building to get a workout. Climb the stairs and while doing so perform alternating dumbbell bicep curls.
You’ll strengthen your arms and legs and also get an aerobic workout.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com