The 5 Most Essential Fitness Skills You Must Have

Fitness isn’t just about lifting heavier weights or running faster—it’s about building a foundation of essential fitness skills that improve your movement, strength, and resilience in everyday life.

Whether you’re training for a marathon, picking up groceries, or chasing after your kids, mastering these five skills will make a huge difference in your overall performance and physical health.

1. Sled Pulls: The Foundation of Functional Strength

Sled pulls are a must for building full-body strength and cardiovascular endurance. By applying maximum force to an external object, you engage your body’s center of gravity and improve coordination, power, and balance. Whether you're pulling a sled across the driveway or at the gym, this movement develops both muscular strength and explosive movement.

How to Incorporate Sled Pulls:

➡️ Attach the Zero Sled + Strap to your waist and pull for 20 meters. Rest for 60 seconds and repeat for 5–6 sets.

➡️ Adjust the resistance for progression as your strength improves.

The benefits of sled pulls translate directly into everyday activities like lifting, carrying, and moving objects with ease.

Good Read: How to Use a Workout Sled for Peak Performance and Endurance

2. Pull-Ups: Building Upper Body Power

Photo by Anastasia Shuraeva: https://www.pexels.com/photo/man-and-woman-doing-pull-ups-4944441/

Pull-ups are one of the most effective ways to develop upper body strength and muscular endurance. This skill-related fitness exercise targets the back, shoulders, arms, and core while teaching control and stability during movement.

How to Start:

➡️ Use resistance bands, like the OmniBands, to assist you as you build strength for unassisted pull-ups.

➡️ Aim for 3–4 sets of 5–8 repetitions, gradually reducing assistance as you progress.

Pull-ups are crucial for sports, fitness, and everyday tasks like climbing, lifting, or carrying.

Good Read: How to Achieve Your First Pull-Up

3. Squat Mobility: The Key to Better Movement

Good squat mobility is essential for improving range of motion, maintaining balance, and reducing the risk of injury. Whether you're performing slant board squats or bodyweight squats, this exercise develops the ability to change directions and react to movement efficiently.

How to Improve Squat Mobility:

➡️ Use the Slant Board on the NordBench for elevated squats that focus on improving ankle, knee, and hip mobility.

➡️ Perform 3 sets of 10–12 repetitions with controlled motion.

Squat mobility is essential for activities like picking up objects, maintaining posture, and performing with control in sports.

Good Read: Unlock the Power of Slant Board Squats

4. Nordic Curls: The Gold Standard for Hamstring Strength

Nordic curls are unmatched for building strong and resilient hamstrings, crucial for injury prevention and explosive movements like sprinting or jumping. They target the posterior chain, improving your ability to maintain control and generate power.

How to Perform Nordic Curls:

➡️ Use the NordBench to anchor your feet and slowly lower your body while engaging your hamstrings.

➡️ Perform 3 sets of 8–10 repetitions.

Nordic curls are essential for enhancing running speed, stability, and overall lower-body strength.

Good Read: 5 Beginner-Friendly Techniques to Master Nordic Curls

5. Flexibility Exercises: Build a Strong, Pain-Free Foundation

Flexibility exercises like elephant walks, push-ups, and the couch stretch are vital for maintaining mobility, improving range of motion, and reducing tension. These exercises also support proper form during strength training and daily activities.

How to Incorporate Flexibility Training:

➡️ Elephant Walks: Stretch your hamstrings and calves by bending at the hips and reaching toward your toes. Perform 2–3 sets of 15–20 reps.

➡️ Push-Ups: Build upper-body strength and core stability with 3 sets of 10–12 reps.

➡️ Couch Stretch: Improve hip flexor mobility by placing one leg on a couch and holding the stretch for 30 seconds per side.

Flexibility exercises are crucial for preventing stiffness and promoting a full range of motion during physical activity.

Good Read: 10-Minute Morning Routines for Parents

Final Thoughts: Mastering the Essentials for a Lifetime of Fitness

Any skill related fitness level you earn (whether its from resistance training or a more intentional marathon training) translates to everyday life. It helps improve your body composition, your foot speed to change on any given direction, your hand eye coordination, reaction time all the way to your mood. It's also equally important to get professional guidance when you want to approach your fitness with more intention. Anyone can do kettlebell swings but if you want it to make a particular difference in your everyday life, you have to know how to execute it. You can't just do this exercise to failure and expect to improve speed. Photo by Ketut Subiyanto: https://www.pexels.com/photo/person-skipping-steps-on-the-stairs-4804023/

Building essential fitness skills like sled pulls, pull-ups, squat mobility, Nordic curls, and flexibility exercises will transform the way you move, perform, and feel every day. These skills form the foundation for physical health, muscular strength, and improved performance in sports or daily life.

With tools like the Zero Sled and NordBench, you can practice and progress at your own pace, creating a routine that works for your fitness goals. Start small, stay consistent, and watch your abilities grow!