The Turkish Get-Up (TGU) is among the rare exercises that works on Stability, Mobility and Strength all at the same time.
In our TGU Part 1 video, we covered the first foundational movements of the TGU. In case you missed that crucial first piece, please review that video below:
Now in this second video, “Kettlebell King” James will take you through the full TGU with the usual detailed instructions, and a little “getting down” with some fun music (you’ll have to watch the video to find out what I’m talking about):
Again, this is somewhat of a complex move, but worth the effort to master.
The Turkish Get-Up (TGU) is among the rare exercises that works on Stability, Mobility and Strength all at the same time.
It can be performed, in some variation, by most of the general population with great benefit. It can seem a bit complex at first, which is why we chose to break it up into two videos.
Is it worth taking the time to master?
Absolutely!
In this Turkish Get-Up Part 1 video, “Kettlebell King James” demonstrates the proper set up, basic principles, and the first quarter of the movement:
Key elements to keep in mind:
1) This is a tension exercise, so stay tight!
2) Keep the kettlebell or dumbbell directly over your shoulder joint at all times.
3) The first move is more of a “roll” than a crunch.
Spend some time and master this portion of the Turkish Get-Up, and stayed tuned for Part 2.
The Kettlebell Swing is an exercise that has tremendous potential to build power in your posterior chain (all the muscles on the backside of your body, more or less).
However, it’s a bending pattern done at high speed, and therefore also has a relatively high-risk factor, if you haven’t developed the sufficient strength base or you’re not perfect with the form.
Today we’d like to introduce you to the Power Plank Exercise.
The Plank exercise has been a fitness industry standard for decades now, and for good reason. It is a tremendous exercise for developing stability and strength endurance in the core and shoulder complex.
Traditionally, planks are progressed either by making the exercise less stable (lifting a foot or elbow off the floor) or simply increasing the time the plank is held.
This has led some people and coaches to hold planks for 8 minutes or more per set.
This begs the questions about how much strength endurance is actually needed for these muscle groups, and if there are any potential downsides to these extended sets.
In brief, we feel that few people need that much endurance in that particular position, and that there is potential strain on the muscles, ligaments and tendons of the shoulder.
The general idea is to train the Power Plank Exercise with full contraction of your entire body. The more you put into this exercise, the more you’ll get out of it.
Check out the video below, and then the key bullet points that follow:
Key Tips:
Full contraction of all muscles in your body
Squeeze glutes, and tuck them under slightly
Drive your elbows into the floor, and towards your toes
Drive your toes into the floor and upwards toward your elbows
Put a small ball or foam roller between your legs just above your knees – squeeze hard
Perform 4-6 sets of 10s on/20s off
Try out the Power Plank Exercise and let us know if you love it (or not) 😉
In todays video you’ll get an overview of a lower body foam roller routine.
Self-Myofascial Release (SMFR) has gained widespread popularity in the last 5 years or so. We’ve been using these techniques here at HF for the past 15 years, with great success.
We’ll cover how to use a foam roller and some other tools to loosen up the muscle tissues of your Quads, Hamstrings, Glutes, IT Band and Calves.
These techniques can be used before or after a strength training session, as well as with running or other metabolic work.
So grab a foam roller and a tennis/LAX Ball and roll along with me.
If you have any questions about this lower body foam roller routine, then leave a comment in the section below.
The Push Up is the King of all horizontal pushing movements, and a standard exercise here at The Human Form.
Baring orthopedic injury, EVERYONE can perform some version of the push up.
In the short instructional video below, Coach James demonstrates the details of the perfect push up form, as well as numerous variations to appropriately challenge the newbie to the seasoned veteran.
The key to injury-free training is to pay strict attention to exercise form, and the push up is no exception.
Test and see which version you can perform with perfect form, and then challenge yourself.
What should you do to maintain your hard-earned fitness levels while traveling and stuck in a hotel?
Is there such a thing as a hotel room workout?
We get questions like this all the time.
To be honest, there could be a solid argument made for actually taking a break from working out every now and then.
That is, if you’ve been consistent with your fitness and nutrition plan for a couple of months, your body might welcome a reprieve while you’re traveling. And you might be surprised to find that you return to the gym feeling stronger than before you left.
That being said, in todays video we’ll demonstrate several simple (but effective) exercises that would constitute a killer hotel room workout.
If you have any questions about any of the exercises presented above, just post your inquiry in the comment section below and we’ll get you fixed up.
In todays instructional video you’ll learn how to perform what we believe to be the best posture exercise on the planet. Of course, there are many other worthy exercises that improve posture, but The Prone Cobra will do wonders for you.