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Top 20 Functional Strength Movements For Muscle Gains

Top 20 Functional Strength Movements For Muscle Gains

  1. Are you interested in giving your fitness and strength program a serious upgrade? 
  2. Are you incorporating movements in your training that improve your ability to move and lift without inhibition? 
  3. Do you want to improve your fitness and strength in the most efficient way possible? 
  4. Are you just interested in generally kicking ass and taking names? 

Whether you’re looking to give your athleticism, or fitness a serious kick to the ass you need to focus on implementing functional strength movements on a regular basis over time. If you’re unable to move and lift in a quality manner then you’re just flushing your results down the toilet.

20 Functional Strength Movements You Should Be Doing

Life is too short to screw around.

If you’re truly serious about getting lean, strong, and developing muscle and fitness then you need to invest in improving your functional strength.

You need to start making the investment to do this now and you need to keep making that deposit into your functional strength account to build that wealth for your health over the course of your lifetime.

I assume you are serious about this which is why you clicked to read this article. This is why I came up with this quick list of 20 functional strength movements you need to be incorporating into your strength and conditioning program on a regular basis.

My Top 20 functional strength movements by category.

Barbell Lifts: 

Black and white photo including a barbell with 225 lbs of weight setting on the floor.

Jump on some functional strength lifts including some barbell movements with my 120 Day Functional Fitness program. Click the image above.

1. Deadlift

2. Back squat

3. Overhead press

4. Front squat

5. Bench press

Kettlebell Lifts:

6. Kettlebell swings

7. Kettlebell snatches

8. Turkish Get Ups

9. Kettlebell clean and rack

10. Goblet squat

11. Military press

12. Halos

Black and white image of a man walking with 90 lb. dumbbells in each hand.

Learn how to put these functional strength movements together into a plan that works! Just click the image here above for my 120 Day Functional Training program!

13. Farmer’s carries

Medicine Ball Lifts: 

14. Overhead medicine ball throw

15. Rotational medicine ball throws

16. Medicine ball slams

Bodyweight Movements: 

17. Push-ups

18. Squats

19. Sprints

20. Jumps


Functional Strength Movements: The Takeaway

At the end of the day you can implement variations of these movements because the bottom line is that you need to incorporate them. Your training can only progress if you can move well. If you can’t move well then you’re dead in the water.

Are you implementing all 20 of these functional strength movements? 

Which one of these are you neglecting? 

Post up and share below in the comments. 

Make sure you check out my brand new 120 Day Functional Fitness Program right here below! I guarantee it’ll get you into the best shape of your life, or I’ll give you your money back no questions asked.



Man carrying an atlas stone on his shoulder displaying functional fitness

Related Articles:

5 Simple Ways To Measure Your Functional Fitness

3 Functional Strength Drills For Fitness And Performance

4 Guaranteed Ways To Get A Functionally Strong Body

3 Push Up Variations To Give You Knock Out Punching Power For MMA And Combat

20 Reasons Your Strength Program Is Failing You 



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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