Functional Strength Circuit Power and Strength Posterior Chain

Functional strength training trio of exercises to perform in a circuit style workout to develop strength and power in the posterior chain of the body. Emphasis on hip and hamstrings.

1- Ground-to-Overhead using Ground Rotational Trainer with GRT Handle

2- Nordic Ham Curls, perform on stall bars, lower slow as possible and press up back to start

3- Lying Elevate Trainer Ham Curls Perform 8-12 reps each with 30-60sec rest between exercises.

Creating Balance and Agility Floor Obstacle Courses

Using the MoveStrong GEO Floor Obstacles to create different challenge courses to focus on movement skills, balance, agility, crawling, and stability. 

The different GEO shaped obstacles can be configured in different size and shape courses using the Link connectors. A great addition to a workout that emphasizes movement skills we often neglect! Especially as we age and start to be more challenged with everyday balance needs for life activities and sports!


Jared KukaGeo, floor, obstcales, ninjaComment
5 Ground Rotational Trainer exercises using the GRT handle

The Ground Rotational Handle by MoveStrong allows for use with the GRT feature, a.k.a. Landmine, on the Functional Training Station gym racks. Using an Olympic bar and desired weight the handle slips over bar end and tightens. The handles rotate independently allowing for ease of transition from ground to overhead, comfort, and more efficient movement in performing functional strength exercises.

Video below shows a few of the exercises that can be performed wit the GRT Handle

  • Ground to overhead with Squat
  • Reverse Lunge to press
  • Side-to-side rotation
  • Over head squat
  • Push jerk

Learn more about MoveStrong GRT Handle at

Alternate Arm Hangs For Shoulder Health, Strength, and Stability

Practicing some alternate active shoulder hangs on the pull-up bar. Great for grip, wrist, and forearm strength but mainly focusing on creating strength and stability in the shoulder joint for healthy shoulders and help reduce risk of shoulder injuries when performing other dynamic bodyweight exercises that can be hard on the shoulders. Give these a try and you'll soon find out which is your weaker and tighter side. Slow and controlled maintaining active shoulders, scapula down and back, as you alternate side to side grasping the pull-up bar. 

Performed on the MoveStrong pull-up bracket system with the Z-bar

Parkour and Calisthenics exercise Lache on the Salmon Ladder

Additional training features designed specifically for the MoveStrong Salmon Ladder. Swing and bound across from bar to bar. Lache is a parkour and calisthenics move that requires swinging and bounding across bars in mid air. Ideal move to practice on the MoveStrong Salmon ladder.

Learn more about our functional fitness and ninja warrior training equipment at

Grip strength core and pull-up exercises with the Cobra Rope Grips

You are only as strong as your weakest link! So often our grip fails first in training, sports, and in task performed outside the gym. Incorporate more grip strength in performing exercises like hanging holds and pull-ups with larger diameter or odd shaped objects . This video shows some variations using the MoveStrong Cobra Grips to perform various exercises that emphasize grip strength while performing core and pull-ups variations. Progress in the exercises you are capable of by performing more reps and/or more hanging hold times. 

Exercise progressions in the video are while grasping the Cobra Grips:

  • Single knee-up
  • Double knee-up with hold
  • Knee-up to L-sit
  • Jumping pull-up
  • Pull-up
  • L-Sit Pull-up
Elevate Trainer Suspension core shoulder strength and stability exercise

Using the MoveStrong Elevate Trainer and suspension bar attachment to perform a very challenging Bodyweight exercise that emphasizes core and shoulder strength. Great total body stability movement that engages the entire body. 

The exercise shown, Push-up with overhead reach, should only be attempted by individuals with strong shoulders and core strength. Regress the exercise by widening foot placement, reduce angle of body, and shorten range of motion in movement during exercise.

Learn more about the Elevate Trainer for suspension workouts and more functional fitness training equipment at

Horizontal rope climb exercises

What a fun great way to build usable bodyweight strength, stability, and balance by practicing various climbs and pulls on a horizontal suspended rope. With a lot of upper body strength, the lower body does come into play to balance and stabilize yourself while scaling across the rope. Mimic obstacle course challenges by scaling above or below the ropes. Adds new dimension to pull-ups, hangs, and holds with the grip strength and skills needed to stabilize the rope while performing an exercise. Give the exercises a try with the horizontal climbing rope:

  • Horizontal climb under rope with feet
  • Hand over hand climb without feet
  • Horizontal climb on top of rope
  • Under rope lateral climb with hands
  • Under rope lateral climb with legs and hands
  • Pull-ups
  • Muscle-ups
  • Hanging holds


Jared Kukaclimb, rope, novaComment
Single Leg Squat with Elevate Trainer

Single leg squat is an awesome exercise to build the lower body and glutes while improving functional strength with this unilateral movement that will improve balance and stability as well.

Place rear leg over one suspended Elevate Belt. Place foot on belt for more difficulty or place belt higher up towards knee for more comfort, assistance to offload, and help stabilize during exercise.

Maintain erect torso, bend front leg and drop slowly to a comfortable depth, pause, return up to start. Allow Elevate Belt to move slightly forward and backwards during exercise to maintain comfortable movement and balance.

To add more challenge to this exercise, hold a DynaBell at chest level using the end blue handles during the movement for added resistance.

Elevate Trainer exercise for lateral flexibility and core strength

Lateral Flexion for core and stability training performed with the MoveStrong Elevate Trainer. Exercises performed with the Elevate Trainer allows user foot placement to vary the difficulty of the suspension exercises by simply adjusting body angle. The Elevate Belts provide support at waist and hips. The MoveStrong Stall bars add even more progressions to the exercise as you move your feet from the floor to the rungs of the stall bars. The higher feet placed on Stall bars the more difficult the exercise. Watch video below for more details on performing this exercise.

See more instructional videos for the Elevate Trainer and Stall bars in our MoveStrong Video Library.


The MoveStrong GRT handle is used with a Olympic bar while inserted in a Ground Rotational Trainer (GRT a.k.a Landmine). The GRT is an available option on MoveStrong FTS models, Squat Stands, and wall mount stations. The GRT and GRT Handle are great tools for total body and core emphasis exercises to develop functional strength and accommodate all users and ability levels.

This video shows the efficiency when transitioning from ground to over head in one fluid movement. The rotating handles allow for comfort and smooth continuous movement as the user lifts, cleans, squats, and then presses overhead. An awesome total body strength and conditioning movement to engage the entire body.

Learn more about the GRT handle at

NEWLY Improved MoveStrong Video Library with more content!

We recently completed a new design and layout for our MoveStrong video library to help give the best tools and support for our customers utilizing our products! Access to eighteen different MoveStrong video categories and over 400 videos! Get 100's of exercises with MoveStrong products, tips, workout ideas, product features, and more just for our customers to get the most out of MoveStrong for themselves and promoting with clients. Access is free for customers or purchase a 60-day membership for non-customers. Contact us for customer access or more information.




Partner workout with Rope Ladder pulls

Here are some battle rope pull variations in a partner workout using the MoveStrong Wall Mounted Rope Ladder and a 50' training rope.

Rope pull variations performed back-to-back alternating with a workout partner without rest until circuit is complete. Adjust tension on rope by amount of rungs used on ladder and/or partner applying tension to rope.
- Forwards pulls high
- Forward pull low
- Side pulls across body High-to-Low, both sides
- Side pull across body Low-to-High, both sides
- Over head pull
- Between legs pull

Many of the MoveStrong NOVA FTS training features can be mounted directly onto a wall for space efficient unique functional fitness equipment offerings in gyms, homes, and studios.

DynaBell 3D Strength training - over shoulder throw exercise progressions

Working on over-shoulder throws with the MoveStrong Dynabell. Here are some progressions to start from kneeling, to squatting, to lunging, all while rotating and working in a transverse plane to build functional strength with a  2-handed over the shoulder throwing motion. Great total body exercises with emphasis on shoulders, core, and arms.

Learn more and shop the DynaBell at

Jared Kukadynabell, toolsComment
Sharing the MoveStrong Philosophy on Fitness

MoveStrong was on-site two days to work with world class and international recognized wellness spa and resort Canyon Ranch in Tucson, AZ. The fitness and wellness staff took part in launching a new dedicated functional fitness training area utlizing MoveStrong products. Training and demonstration took place utilizing the MoveStrong Club Model FTSDynaBell, M3 Bars, MS Heavy Bag, Rhino Bag, and other accessories to help them get the most of MoveStrong functional fitness training for thier clients.

Here is a video clip shot during the staff workshop with MoveStrong President describing the philosophy and benefits of exercising the MoveStrong way! 

Challenge your body at Canyon Ranch with the MoveStrong™ Functional Training System. Use your bodyweight and moving objects to build strength that carries over to real world activities.