Despite there being no universally agreed definition for functional training, the use of the term remains very popular in the health and fitness industry. Functional training has been described as any form of exercise or device that increases complexity or increases the stability demand, whilst loading the muscular and connective tissues through more than one plane of motion. Therefore, the purpose of this presentation is to review a number of studies which have utilised commonly used functional training devices, such as: kettlebells, ropes, sand bags and suspension cables.

1. Dr. Luke Del Vecchio

2. 1. Lake & Lauder, 2012; Otto et al. 2012; Maulit et al. 2017.
2. Monocchia et al. 2010.
3. Otto et al. 2012; Maulit et al. 2017.
Research shows 6-10 weeks of KB training
can increase:
• Power-lifting performance between 5 - 30%.
1
These were Not NOOB gains!
• Olympic-lifting performance by 6.5 - 10%.
2
• Vertical jump performance by 2.17 - 4.9%.
3

3. • Cross-sectional studies show an acute bout of KB training
can meet ACSM recommendations to improve
cardiorespiratory endurance in:
• Trained
1
• Untrained populations
2
• One 4-week KB training study
3
reported a 6.4%
increase in CRF. Why is this important?
• General Observations:
• KB training elicits vigorous cardiovascular responses
(>80% APMHR)
• Oxygen Consumption during KB training does not
match HR responses, Why?
1. Farrar et al. 2010; Thomas et al. 2014; Williams & Kraemer, 2015
2. Emmett 2005; Fung & Shore, 2010; Howard et al. 2014; Howard et al. 2014; Hill et al. 2015
3. Falatic, 2011

4. • Single-hand KB Swings effectively recruits
important trunk stabilising muscles
1
and can
be used to strengthen the lower back.
• KB training reduce pain in the neck,
shoulders and back.
2
• It is theorised that the T.G.U can act as a
movement screen, corrective exercise and a
whole-body conditioning routine.
3
1. Anderson et al. 2015; Peltoniemi, 2014; Edinborough et al. 2016
2. Jay et al. 2011
3. Nessler et al. 2012

5. • KB Swings effectively recruit medial
hamstrings.
1
• HS activation is important for primary and
secondary prevention of ACL injuries.
• Single and double-handed KB swings provide
sufficient muscular recruitment for
strengthening the posterior chain.
2
1. Zebis et al. 2013; Zebis et al. 2017
2. Van Gelder et al. 2015

6. 1. Zebis et al. (2013)

7. • McGill (2012) reported that KB-swings exhibit loads to
the lumbar spine that are in the opposite direction
compared to the traditional deadlift.
• Ratio of shear to compression is much Greater in the
KB swing.
• McGill advises practitioners
use careful progression
towards a full KB swing.
• Refer to physiotherapist for
shear and compression
provocation testing.

8. • A growing body of research now suggests training with
battling ropes may provide a sufficient level of
cardiorespiratory stimulus, to improve aerobic fitness.
1
• Caloric expenditure during BR training can reach
10.3Kcal/min.
2
1. Ratamess et al. 2015; Fountaine & Schmidt 2015; Quednow et al, 2015
2. Fountaine & Schmidt 2015
5.6
5.9
6.4
8.1
9.6
9.7
9.8
20.2
Advanced Pilates
Power Yoga
Curves
Cardio Kick-Boxing
Spinning
Aerobic Dance
Boot camp
Kettlebell Snatches
Calories Burned per Minute

9. • Emerging research
1
suggests training with
battling ropes can stimulate core muscles and
improve grip strength.
1. Calatayud et al. 2015; Meier et al. 2015
• Single and double handed
waves stimulate the
external obliques and
erector spinae

10. • Sandbag exercises, contain total body
movements that can be performed in multiple
planes, which may allow closer replication of
many different sporting movements and
increase core muscle activation.
1
• Training with sandbags can improve body
composition and bone mineral density in obese
children.
2
• Training with sandbags can improve sports
speed and power.
3
1. Windwood et al. 2014
2. Yu et al. 2005
3. Fathy 2017

11. Mobility TrainingCrankit Cables

12. 1. Smith et al. (2016)
• Researchers1 found 8 weeks of suspension
training performed by a group of healthy men
and women, improved:
1. Waist circumference
2. Body fat %
3. Blood Pressure
4. Strength (1RM bench & leg press)
5. Muscle Endurance (curl-ups and push ups)

13. From the available evidence, we can report:
Kettlebell Core Strength, LL rehab, strength and power
Core Strength, Grip Strength & Metabolic conditioning
Powerbag
Battling
Rope
TypeofTraining
Body Composition, Sports Specific Speed and Power
CV health, Body Composition & StrengthSuspension
Training