Developing functional strength does not need to be complicated or fancy. Movements that will give you real functional strength do two things. They help you function better when doing normal life activities and they make you strong.
Everyone needs functional strength. In our opinion, there are two lifts that can lead to some amazing gains in strength, power, and speed in a very short amount of time. These movements are great for both athletes and the general population alike.
Trap Bar Deadlift
This lift is as simple as it is brutal. It requires you to assume an athletic stance before beginning the movement. Developing strength in an athletic stance will transfer to any sport or life activity. Whether you need to prepare to tackle a running back who's running full steam at you, or you just need to lift your groceries off the floor; everyone will need to be strong in this position at some point.
This movement will train you to hit the right depth on a back squat without the risk of injury. Set some safety pins at approximately hip height so you're able to squat to parallel. Do this lift just like a regular back squat, except when you get to the bottom of the squat, rest the bar on the pins for about a second before driving the hips up and forward as you go back to standing.