Training Guides

Functional Training at the Rig: Strength and Stability With Your Own Bodyweight

The Functional Rig is more than a pull-up bar: it opens up a whole range of exercises that train strength, mobility and core stability all at once.

What is functional training?

Functional training mainly uses your own bodyweight and trains movement patterns rather than isolated muscles. That means several muscle groups and stabilizers work together at once – similar to movements from everyday life and sport. As a complement to guided exercises or free-weight training, it adds an extra dimension to your workouts.

Exercises at the Rig

• Pull-ups (assisted with a band if needed): back and biceps.
• Ring dips or push-ups on rings: chest, triceps and core stability.
• Hanging knee or leg raises: targeted core and ab training.
• Suspension rows: strengthens the upper back and postural muscles.

Who is functional training for?

Beginners can work with assisted variations (such as bands) and gradually build up to full bodyweight. More advanced athletes can increase intensity through slower tempo, added weight or more demanding variations. Either way, you'll gain better everyday mobility and a more stable core.

Your Functional Rig at LOFTS

A pull-up bar, rings and straps are available in the training area at LOFTS around the clock – ideal for complementing your strength training with functional movements, no extra equipment required.