Weight lifting is an irreplaceable exercise from the perspective of achieving muscle growth. However, in terms of functionality, it is also clear that there are some drawbacks.

1. Weight lifting requires fixating the upper body

- It is true that the upper body must be fixated in order to lift heavy weights. This is because it is much easier to hold abdominal pressure in a fixed trunk in comparison to a twisted trunk. However, fixing the upper body is not so functional because the movement of the human body mostly occurs in conjunction with constant upper body rotation. Therefore, weight lifters need exercises with trunk rotation to improve body function as they are so used to fixating their upper bodies.

2. Functional limitations due to the direction of the load

- Yes, squats and lunges are also functional movements. However, how often do you have to squat in your daily life? Not so much! Instead we do an ample amount of walking, running and playing sports. And all of this daily movements require body rotation. This is why exercises such as squats and lunges, where you need to exert against downward loads, will have limitations in improving your function. Rather, working against the horizontal load (Red arrow) like in the image below is more effective in developing the powerful driving force of the gluteus muscles (Green arrow). Thus, exercises that can enhance the ability to take on the horizontal loading will be covered in this program.

3. Isolation

- In terms of muscle growth, isolated movements are effective, but not in terms of functionality. Body movements almost always occur in both the upper and lower bodies based on core activation, exactly like how this program is structured. If you are used to isolated movements, using multiple body parts simultaneously may feel awkward at first. However, you will quickly adjust to using your brain and muscles in more complex and various ways.