Functional Training Cheat Sheet

The key takeaways for beginners – understanding the 6 basic movement patterns, telling hinge from squat and building everyday strength with kettlebells & co.

Equipment

Item	Priority	Tip
Kettlebell	High	Start light (8–16 kg depending on experience) – technique always comes before load.
TRX	Medium	Only attach it to checked anchor points – the angle controls the difficulty.
Sandbag	Medium	Move the shifting load under control; a stuffed backpack works as a substitute.
Battle ropes	Low	Short, intense intervals for conditioning, not for building strength.

The 3 golden technique rules

Factor 1: A hinge is not a squat

Concept: The most common mix-up under load: in a hinge the hips push back and the knees stay nearly straight – not the other way round. Tip: Train deadlifts and swings as a hinge: hips back, neutral spine, knees bend only a little.

Factor 2: The carry is its own pattern

Concept: Carrying is often overlooked, yet it activates back and core muscles automatically, more than standing and holding. Tip: Build farmer's walks and suitcase carries into your plan – dose by distance (20–40 metres), not by reps.

Factor 3: Instability complements, it doesn't replace

Concept: Unstable exercises measurably lower maximal strength output – the payoff is stabiliser activation, not strength gains. Tip: Use TRX and kettlebells to complement stable compound lifts, never to replace them.

The 6 basic movement patterns

Squat & lunge: The leg family: hip and knee bend together (squat) or one leg at a time (lunge).
Hinge: Hips push back, knees stay nearly straight, spine neutral – the base for deadlifts and swings.
Push & pull: Pair every push exercise with a pull – it balances the shoulders and guards against a rounded back.
Carry & rotation: Carrying and controlled anti-rotation round out the blueprint of the six basic patterns.

Loaded carries at a glance

Carry type	What it trains
Farmer's walk	Equal weight on both sides, upright gait – the basic form for core stability.
Suitcase carry	Weight on one side trains resistance to lateral flexion of the core.
Overhead carry	Noticeably lighter, only test it once shoulder mobility is sufficient.
Dosing	3–4 rounds of 20–40 metres – count by distance, not by reps.

Training safely

Keep hinge and squat separate: The most common mix-up under load – hips push back instead of the knees bending excessively.
Combine stable and unstable: Unstable tools train control, stable exercises deliver raw strength – a good plan needs both.
End sets in time: Stop as soon as form breaks down – don't train until technical failure.
Raise only one variable: Load, tempo or complexity – but never all three at once in the same week.

Pro tip: The kettlebell swing is your most honest technique test: does the power come from your hips, or are you pulling with your arms? A rounded back at the bottom and overextension at the top are almost always the same problem – too little hip extension, not too little strength.