Gym exercises for

Functional

CrossFit-style training: Olympic lifts, gymnastics and a big engine.

Explosive power for cleans, jumps and wall balls
Pulling and pressing strength for your bodyweight
An engine on the rower and ski erg

Live ranking · updated by evidence & ratings

Full ranking

From the research

⅓of the sports injuries in trials that added strength training. Stretching showed no protective effect.Lauersen et al., 2014 · Few strength-training trials; results were heterogeneous.

What are the best gym exercises for functional fitness?

Right now Pull-Up ranks first, with an overall score of 85 from the research rubric. It’s followed by Front Squat and Push Press. For the core of a programme, the top strength lift is Pull-Up and the top power exercise is Push Press. The best choice for you depends on your equipment and how it feels on your joints, which is why every exercise links to alternatives.

Why it ranks: The base for kipping, chest-to-bar and muscle-ups.

How these scores are calculated →