How to train without injury
At Functional Fitness Eltham, we take a practical, inclusive, and science-based approach to fitness that helps both kids and adults build strength while avoiding common injuries like ACL tears, meniscus ruptures, or shoulder issues.
Whether you're just starting out or already deep into functional training, the three tools we lean on most for injury prevention and movement quality are: carrying weights, sled work, and swinging hammers. We even explain some of these strategies in our blog post, Why I Wouldn’t Recommend Squatting.
Carrying Weight: Core Strength & Stability
Carrying weight (like sandbags or kettlebells) improves your core integrity, strengthens the grip, and builds overall balance. It's especially effective for kids learning movement control and posture. This simple movement makes your entire system more robust—which is why it’s often featured in our kids’ classes.
Want to know why we use it more than squats? Here’s the article that explains it.
Moving Sleds: Power + Endurance Without Risk
Sled work trains explosiveness and knee integrity—without the compressive load that traditional lifts apply. This makes it ideal for older adults and for kids developing power safely. You’ll often see sled pushes and pulls in our adult fitness sessions and during personal training with Willem.
Swinging Hammers: Rotation, Rhythm, Real Strength
This might be the most fun part. Hammer swinging develops rotational power, shoulder health, and core-to-limb connection—something machines just can’t replicate. If you’ve never done it before, it’s often a core skill in sessions designed to make a personal trainer make themselves redundant.
Looking for More?
We collaborate closely with Eltham Martial Arts Academy to deliver programs that blend movement and mindset. If you’re after something local, personal, and rooted in purpose—come visit us in Research.
Contact us to find a session that works for you.
Ready to Take the Next Step?
Get a free consultation and see how personal training can support your fitness journey.
Have questions? Email us at info@elthammartialarts.com.au
