Train Like a Fighter: 7 Functional Moves That Build Real Strength

Why Functional Strength Beats the Gym Routine

Most gym-goers chase muscle size. Fighters chase movement.
The difference? One looks good in the mirror. The other performs under pressure.

At Burn With Kearns, we don’t train to pose — we train to live better. Functional fitness isn’t about isolating a single muscle; it’s about training your entire body to work as one system. Whether you’re lifting groceries, climbing stairs, or defending yourself, your body should move fluidly and efficiently.

“Train movements, not muscles.” — Coach Kevin Kearns

The 7 Functional Moves for Everyday Athletes

Every movement your body performs fits into one (or more) of these seven pillars. Master these, and you’ll have the foundation of a fighter’s strength — no ring required.

1. Push

Think push-ups, medicine-ball throws, sled pushes.
They develop upper-body drive — crucial for striking, shoving, or simply pushing open a heavy door.

2. Pull

Rows, pull-ups, rope pulls.
Pulling builds the back and grip — vital for posture and joint health.

3. Level Change

Squats, burpees, sprawls.
You move up and down dozens of times daily — train those patterns with control and power.

4. Rotation

Russian twists, cable rotations, med-ball slams.
Your core’s true job is to rotate and resist rotation. Fighters live in the twist.

5. Locomotion

Farmer’s carries, bear crawls, side shuffles.
It’s how you move through space — strengthen it, and you improve endurance and coordination.

6. Balance

Single-leg deadlifts, stability holds.
Balance connects mind and muscle. It keeps you agile and injury-free.

7. Static Strength

Planks, wall sits, isometric holds.
Learn to hold tension. Control equals power.

How to Build a 20-Minute Functional Circuit

Try this Burn With Kearns-inspired mini-circuit:

Coach Kearns’ Tip: Quality > Quantity

“You can’t cheat physics — so respect it.”
Move deliberately, breathe through every rep, and own each inch of movement. One perfect push-up beats ten sloppy ones.

Takeaway

Real strength isn’t how much you can lift — it’s how well you can move.
Train smarter, stay mobile, and build resilience that lasts a lifetime.

👉 Ready to feel the difference? Join Burn With Kearns Functional Training or sign up for our weekly newsletter for exclusive 7-Element workouts and video guides.