List of Functional, Compound Movements

A non-exhaustive list of functional, compound movements.

Barbell Movements

Back Squat
Front Squat
Overhead Squat
Zercher Squat
Clean
Hang Clean
Power Clean
Hang Power Clean
Press
Push Press
Push Jerk
Split Jerk
Clean & Jerk
Sots Press
Bench Press
Snatch
Hang Snatch
Power Snatch
Hang Power Snatch
Snatch Balance
Deadlift
One-legged Deadlift
Sumo Deadlift
Sumo Deadlift High Pull
Bear Complex
Thruster
Clean + Thruster (Cluster)
Bent-over Row
Pendlay Row
Barbell Turkish Get-up
Barbell Turkish Get-up + Windmill
Barbell Lunge
Barbell Overhead Lunge

Dumbbell Movements

Dumbbell Press
Dumbbell Push Press
Dumbbell Push Jerk
Dumbbell Clean
Dumbbell Hang Clean
Dumbbell Power Clean
Dumbbell Hang Power Clean
Dumbbell Snatch
Dumbbell Hang Snatch
Dumbbell Power Snatch
Dumbbell Hang Power Snatch
Dumbbell Front Squat
Dumbbell Thruster
Dumbbell Clean + Thruster (Cluster)
Dumbbell Man Makers
Dumbbell Deadlift
Dumbbell One-legged Deadlift
Dumbbell Renegade Row
Dumbbell Lunge

Kettlebell Movements

Chest-High Kettlebell Swing
Overhead Kettlebell Swing
One-arm Kettlebell Swing
Kettlebell Snatch
Kettlebell Power Snatch
Kettlebell Clean (One KB)
Kettlebell Clean (Two KBs)
Kettlebell Overhead Squat (One KB)
Kettlebell Overhead Squat (Two KBs)
Kettlebell Deadlift
Kettlebell One-legged Deadlift
Kettlebell Sumo Deadlift High Pull
Kettlebell Thruster
Kettlebell Squat
Kettlebell Lunge
Turkish Get-up
Turkish Get-up + Windmill
Goblet Squat
Farmer Carry

Bodyweight / Gymnastics Based Movements

Push-up
Diamond Push-up
Narrow Push-up
Wide Push-up
Uneven Push-up
Flag Push-up
Hand-release Push-up
Sit-up
GHD Sit-up
GHD Extension
V-up
Knees-to-elbows
Toes-to-bar
Chin-up
Chest-to-bar Chin-up
Strict Chin-up
Pull-up
Chest-to-bar Pull-up
Strict Pull-up
Ring Row
Dip
Ring Dip
Air Squat
Pistol
Box Jump
Step-up
High Knees
Knockdowns
Lunge
Overhead Lunge
Burpee
Burpee Pull-up
Burpee Box Jump
Burpee Over Barbell
Plate Burpee
Bar Muscle-up
Ring Muscle-up
Hollow Rock Hold
Superman Hold
L-sit Hold
Skin-the-cat
Handstand Walk
Handstand Hold
Handstand Push-up
Strict Handstand Push-up
Pike Push-up
Box Pike Push-up
Mountain Climbers
Wall Walk
Single Under Jump Rope
Double Under Jump Rope
Run

Medicine Ball Movements

Wall Balls
Medicine Ball V-up
Medicine Ball Clean
Medicine Ball Ground-to-Shoulder
Medicine Ball Press
Medicine Ball Push Press
Medicine Ball Push Jerk

Other

Slam Ball
Atlas Stone Ground-to-Shoulder
Atlas Stone Raise
Sandbag Clean
Sandbag Ground-to-Overhead
Yoke Walk
Row

 

 

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