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Unconventional And Simple Strength Moves For Function

Unconventional And Simple Strength Moves For Function

So I pulled today’s article from the archives and the original publishing date was back on October 27, 2016.

In today’s world the need for mobility and functional fitness is greater than ever. After coaching for almost 20 years I’m constantly finding myself helping people with movement dysfunction. Correcting movement dysfunction is something that takes commitment, but it is something that can be easily fixed if you just demonstrate a little commitment and creativity.

In today’s article my goal is to help you out in both of these categories. Make sure you read this and apply.

  1. Do you implement strength moves that are a bit unconventional and go against the status quo? 
  2. Does your strength program help to improve your overall physical function? 
  3. Do you like incorporating different strength moves to help challenge you in different ways? 

The key to a quality strength program is being able to utilize what tools and strength moves you have at your disposal to get the job done. This can range from equipment to knowledge, but regardless of the tools the principles of acquiring an optimal level of strength and mobility should be based on incorporating movements to benefit your body’s overall function. After all, form always follows function. Now buckle your chinstrap and get to work with these unique strength moves to elevate your functional fitness.

Simple Strength Moves

First of all, one of the biggest benefits to simplifying the process of training is adopting some creativity when it comes to your training. As a strength coach, author, marketer, bookkeeper, meal prep master, and your typical run of the mill Type A personality I often feel like I am stretched for time.

Because of this simplicity is a particular concept that is more than welcome in my world when it comes to application and execution. Now don’t misunderstand me simple doesn’t necessarily always mean easy. In this context I’m referring to simple as being simple in context, but not necessarily in execution.

So when it comes to applying simple, yet sometimes unconventional strength moves most serious trainees welcome the change. The reality is that life doesn’t always present us with ideal situations regarding limitless time, equipment, and space. In addition to this due to much of the demand that is needed for movement preparation if you’re like me it’s crucial for you to utilize what time you have to get the most bang for your buck when it comes to training your body for optimal fitness and function.

Keep in mind you can still be very simple in your approach by taking advantage of strength moves that address the shoulders, hips, and your overall core stability. The good news is that you can achieve this with some simple, yet slightly unconventional  movements as long as you’re willing to break away from your comfort zone.

Unconventional…But Simple Strength Moves

One of the best ways to work on mastering a movement pattern is for you to emphasize the eccentric and isometric portions of the strength moves involved in your training. By doing this you are better able to train yourself for greater control and stability for the given movement pattern.

In addition to mobilizing and strengthening the hips you can also work on the shoulders. What you may lack in equipment you can more than make up for in a well planned tactical approach. One drill that I like to employ for more shoulder,thoracic, and hip stability (and mobility) is this lumbar hip twist, or sit through drill.

As you can see this is one unconventional movement and will certainly allow for you to check off the box for creativity. However, the value is that it requires a higher level of control and coordination in order to pull it off. This is one you’ll want to start out slow with and gradually progress to get better.

If we’re looking to emphasize greater core stability then we can include another simple, but unconventional approach with  plank dumbbell drag. This just requires the addition of either a kettlebell or a dumbbell and the goal is to work diligently in order to maintain rigidity and avoid twisting during the execution of the movement. This will force constant activation on your core midsection in order to resist the urge to twist your torso during the drag.

As you can see this is quite different than performing a standard push up. This movement trains your shoulders for adduction and internal rotation which will reinforce your pressing and even punching power. These are both great traits to improve.

Unconventional Strength Moves: The Takeaway

Are you willing to step out of your comfort zone to challenge yourself in different ways? Are you looking to be surprised by making such a change? Make sure to start into these moves and progress. Study them carefully and make sure you keep me posted on your progress.

Have you currently been performing any unconventional strength moves to optimize your physical function? 

Are you looking to make yourself more resistant to injury? 

Are you looking to prepare for a physical event, or physical test? 

Post up and share here below in the comments.

Tie these together and make sure you check out my 120 Day Functional Fitness Training Program. 


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If you’re looking to enhance your fitness for MMA and martial arts then make sure to check out my

90 Day MMA Strength And Conditioning Program Here.

Thai Fighter Jeff Perry delivering a knee strike




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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