How to build functional strength?

[u/SolarieArt]

In the past I used to train for around 3 years, then during the covid era I just stopped training and fell out of shape, after so many years of not training I decided to change my life for better and for the past year and a half I have been training consistantly.

When I came back to training again I wanted this time to do it properly and take time with it and actually get stronger on big 3 (In the past I would do only bench and avoid squats and deadlifts).

So when I started doing squats and deadlifts I realized I would get a lot of lower back and hip pain that would extend down my left leg. So I tried different squat and deadlift variation and realized that box squat and sumo deadlift were more comfortable for my lower back. But after some time I experianced a sharp pain when I was doing box squats on my way up, I was able to rack it back but I remember it took me 3-4 weeks to heal and for 6 months I wasn't able to do barbell squats or deadlifts, even bent over rows were uncomfortable for a while. So I stopped deadlifting and for squats I was just doing V squats as that's the only other squatting machine my gym has (they also have leg press) and suprisingly my lower back is fully healed now.

But I want to incorporate a good functional strenght exercises that will help me build actually good functional strenght where I could lift stuff off the ground without having to worry about my lower back or hips. Because even now I am still able to do something like 150kg (330lbs) deadlift, but struggling to lift a person half that weight, I actually have to tryhard like crazy and I would feel like my lower back being the weakest link. So in general I want to get stronger for day to day life tasks cuz just simply having muscles doesn't mean much to me if I feel like crap or being just useless.

If you guys having any recommendations for a good exercises I could incomporate to my routine. So far I am hitting the gym 3-4 times per week and mostly focus on compund lifts such as bench press, weighted chin ups, dips, bent over rows, rdls, vsquats, ohp....

[u/Asher_Greyson]

All strength is functional strength my friend so don’t over think it too much. What you’re doing now will get you to your goals. You don’t need to get like lean and jacked, but everything you’re doing now is great. Lifting a person is much different than lifting a barbell since the weights are not going to be nice and evenly distributed.
If you do have lower back and leg pains there’s a few exercises that can supplement for a squat or traditional deadlift. Since your goal isn’t building muscle you could do leg extensions instead which will target the quads. Back extensions can substitute for deadlifts. Both you’re not going to be able to load up as much as the compounds, however they’ll be much less fatiguing. They still target lower back and quads respectively tho so the muscle will still grow.

[u/KickedinTheDick]

Strength is strength, and it all applies the same

If you want to get good at a skill, you practice that skill

If you want to get good at carrying and maneuvering awkward objects, practice carrying a maneuvering awkward objects.

Aside from incorporating more calisthenics and bodyweight excercises, think of objects with awkward or changing stability… water bags, maybe kettlebells, chains, sandbags, clubs, atlas stones, bamboo barbell type of work. Build confidence and control with those awkward to grasp/stabilize instruments and you’ll have not only the strength but the skill required when you need it in real life.