Functional Training or Dysfunctional Training

Over the past decade the words Functional Training and Core Training have been the engines driving the fitness industry. Unfortunately, they have have been destroyed in the process. First,"Functional" is subjective. Functional for one person may not be so functional for the next. I will explain in more detail later on. Secondly, the core has been made synonymous with the Abs and 6 packs which completely devalue the purpose of core training. Sit-ups and Crunches can actually make your core worse off than it was if those aren't the core exercises your body needs!

Here is the scenario that makes me cringe and become nauseous. A so called trainer takes a client with balance issues and poor posture on to the gym floor for some functional training. First stop the BOSU ball next to a "functional" trainer for the circus show to begin. The poor person can't even relate to their body on ground and somehow putting this person on a ball to do some cable exercises is going to help. Well it would help if we lived our lives on air mattresses I guess.

Function relates to what is YOUR function. If you are working construction then your needs to function are different than the accountant. Now many of the moves may be similar for both, but the progressions and corrections for each will vary. Each of us have different issues. Dave the construction worker may have hamstrings that are so tight that his lower back is starting to feel pain and Sarah the accountant has such poor shoulder mobility that her neck is beginning to bother her. So functional training for Dave will begin with a focus on hamstring flexibility and Sarah will focus on Shoulder mobility. If you go into the Cookie commercial training world of Stability Balls, Bands, and the circus act without specifically focusing on your specific areas that need attention than all you are doing is adding to your specific dysfunction. If possible seek out a FMS (Functional Movement Specialist) Trainer. Even if you can't afford a trainer full time I strongly recommend getting screened so that you can focus on your specific needs. Too many times I see individuals hit the floor running at a gym, just to find themselves injured. Rest and Recovery are not the only answers. Fixing the issues are.

As for the Core......Let's play a game.

Which of the following muscles are part of the Core?

A) Multifidus (small spinal muscles too deep to see)
B) Gluteus Maximus ( The BOOTY)
C) The Hamstrings (Back of the Thighs)
D) The transverse Abdominus ( Deep ab muscles underneath the 6 pack)

The answer.... Yes

Many of the core videos we see on late nigh television do not address these muscles. They are full of sit-ups,crunches, bicycle kicks, and other abdominal moves. The part of this that is upsetting is that crunches, situps and other ab moves are not bad moves, but when done on a body that does not have muscles around the spine trained effectively or other imbalances worked out, these abdominal moves are a recipe for dysfunction, and back pain. The rectus abdominus (6-pack) attaches to the pelvis. If done excessively or on a weak body it will have the tendency to pull on the pelvis which can displace the hips. The Lower back muscles are also attached to the back side of the hips. So if a shift is caused in the hips it can directly effect the lower back.
Many clients come to me with hips that are uneven, hamstrings that are pulled as tight as guitar strings, and shoulders that are rounded forward. The first order is an effective flexibility plan. After flexibility issues are worked out, then stabilizing, strengthening, and conditioning can begin.