Step 1:Lie down on the floor and move the kettlebell into a locked out position straight up with one hand. Your shoulder should be tight in the socket. The same leg will be cocked, and your foot will be alongside your opposite knee.
Step 2:While pushing off of your foot, roll onto your opposite hip and up onto your opposite elbow and then push up onto your opposite hand.
Step 3:Holding yourself up on your opposite hand and the foot that is the same side as the kettlebell, bring yourself up off the ground, and thread your opposite leg back to a kneeling position (you may be strong enough in these not to go back on your knee and promptly go directly to your feet). Go from one knee on the ground, bring that up so that you are now crouched, with your arm still straight.
Step 4:Keeping your arm locked out and from a kneeling position, get your core tight and lunge forward and up to a standing position.
As stated, your arm should be locked out. You will be stronger in this position than in a flexed position, where the muscles would be doing all the work. This is a whole body exercise and particularly a shoulder developer, it is not meant to tire your arms out.
Step 5:Reverse the process until you have reached the starting position and are back on the floor. The descent can be difficult, but it is not a complete rep until you are back on the floor with your arm straight and still upright.
Step 6:Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then switch the kettlebell to the opposite arm.
Benefits:
The Turkish Get-Up is a great functional exercise because it requires all the muscles of the body working together in order to accomplish the task of standing and then lying back down on the floor.
It can be a big wake-up call for those who have never done them before when first attempting them, but there are a number of benefits, including greater conditioning and functional strength, which can help lead to strength gains in other areas as well.
Plus, it is a great workout for your core.
Make sure you start very light to learn the movement properly.
Step 1: Grab a jump rope and place your hands by your sides. The rope will be just behind your feet. Bend your knees slightly and keep your feet close together. Step 2: Swing the rope behind and then over your head, jumping over the rope when it gets to your feet. You should jump just high enough to clear the rope, landing on the front of...
Step 1: Grab a jump rope and place your hands by your sides. The rope will be just behind your feet. Bend your knees slightly and keep your feet close together. Step 2: Swing the rope behind and then over your head, jumping over the rope when it gets to your feet. You should jump just high enough to clear the rope, landing on the front of...
Step 1: To begin the movement, take stance that is just outside shoulder-width, with your toes pointed out. Shift your weight onto your heels. The kettlebell will be between your feet. Push your hips and glutes back, pushing your knees outward as they begin to bend. Your chest should remain up, looking straight ahead while your back remains tight...
Step 1:With an overhand grip, grab a pair of dumbbells and bring them up to shoulder level so the dumbbells are vertical and your palms are facing each other. Slightly bend your knees, tighten your core and, with your feet around shoulder-width apart, put one foot slightly ahead of the other. Step 2:Push arm out, twisting the dumbbell so...
Step 1: Step on treadmill. Your feet should be on the sides of the treadmill as you turn it on and increase the speed. Start walking on the belt as the treadmill builds speed. Step 2: Once it reaches sufficient speed, start to jog, increasing the speed until you are able to run at a good pace (usually around 6 mph). The speed can be...
Step 1: Step on a stepmill. Your feet will be on the same level as you turn it on and increase the speed. Step 2: As the speed increases, take one step up with one leg and another step up with the other leg (simulating walking up stairs). Step 3: Continue to increase the speed until you are simulating a running or jogging motion...
Step 1: Step on treadmill. Your feet should be on the sides of the treadmill as you turn it on and increase the speed. Start walking on the belt as the treadmill builds speed. Step 2: Increase the speed until you are able walking at a good pace (usually around 3-4 mph). The speed can be increased or decreased throughout the workout...
Step 1:Stand under the rings with your arms straight up and your palms facing forward. Step 2:With a slight arch in your back, grasp the rings with arms around shoulder-width apart. Your thumbs should be wrapped around the bar, while your arms should remain straight and your shoulder blades pulled back. Step 3:Pull yourself up,...
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[6] http://musclepharm.com/exercise/double-unders
[7] http://musclepharm.com/exercise/jump-rope
[8] http://musclepharm.com/exercise/kettlebell-swing
[9] http://musclepharm.com/exercise/punches-dumbbells
[10] http://musclepharm.com/exercise/treadmill-run
[11] http://musclepharm.com/exercise/stepmill
[12] http://musclepharm.com/exercise/incline-treadmill-walk
[13] http://musclepharm.com/exercise/muscle-dips
