The beauty of functional movements is that our goal is to build enough mobility to make those movements feel most natural. In doing so it will make those movements easier and allow us a greater capacity to perform at our greatest potential. We want to work on those movements that improve on mobility natural.
The Olympic lifts are a great example of functionality. They require us to squat, lift the weight from the ground and press overhead. They are all movements that we perform in everyday life to a certain degree.
Here’s a link to a great mobility drill you can use when barbell lifting to help with an upright torso. As goofy as this kid looks here, his name is Jon North, and he holds the American Record for a 365lb snatch.
Another test we recommend all our athletes to perform is the 10-minute squat test. The concept is easy, the execution difficult. Can you sit in a relax squat for 1ominutes without having to stand up due to cramps or painful joints? If you can there’s no need to stretching. If you can’t, you need to sit in a squat more often. This test alone has developed great range of motion for our athletes than any other test we have ever tried.