What is a Turkish Get Up?

It sounds like something you would dress up as for Halloween but that is not the case

You may have not seen this exercise before.

You may have seen someone doing this in the gym and thought to yourself “What the heck is that?”

A Turkish Get Up is a FULL BODY Exercise!  It has many benefits but seems to have gotten lost in today’s “Exercise by body part” training.  Which is a big mistake!

Everyone can benefit by adding these into your training routine!

Taken from exrx.com

Instructions

Preparation

Lie supine on floor. Position dumbbell straight above shoulder with arm straight and vertical. Lie other arm out to side.

Execution

Slowly stand up while keeping arm with dumbbell straight and vertical. Assist by using free arm, pushing off into floor.

Return

Slowly reverse movement by lying down on floor.

BENEFITS :

• Full body exercise incorporating Quads, Glutes, Core, Shoulers, pretty much everything!
• Excellent exercise to improve balance and stabilty
• Solid Exercise for MMA Athletes, BJJ Brazilian Jiu Jitsu, Wrestling, Judo

For more info check out www.BestKettleBellWorkouts.com →

Give it a try and post some feedback ok!!

Any questions feel free to post em up!!

Posted by Rob King | in KettleBells, Weight Lifting | 7 Comments

Tell me something, do you train your glutes?  If your answer is NO my question is why not?

Reasons you SHOULD Train Your Glutes

-Major source of lower body strength (better squats & deads)

-Reduction of lower back pain and injury prevention

-Improved sports peformance

-For motivation just use Jamie Eason. I am sure it is motivating for both guys & girls lol.

Meet Bret Conreras.

Brett is a SMART DUDE.  Plain and simple. He is known in the Fitness Biz as “The Glute Guy’, but don’t let that name fool you.  Bret’s blog is on my Blog List that I check weekly for a good reason, he knows his sh*t!

Here is my interview with him.

1. Hi Bret, thanks for taking the time for this interview.  Maybe you can give us a quick rundown on your background and specialty?

I have a master’s degree from ASU, a CSCS certification from the NSCA, and I’m either going to get a PhD in Kinesiology/Biomechanics or open up another strength training facility very soon. I’m unique in that I have a great understanding of both bodybuilding and sport-specific training. At the risk of sounding cocky, I believe I’m the best trainer in the world at improving the appearance of peoples’ glutes.

2.  How did the nick name “The Glute Guy” come into play?

Funny story; I was at a Perform Better Functional Training Summit talking shop with fitness guru Martin Rooney. Nonchalantly, he mentioned that I should have a nickname and suggested “The Glute Guy.” I ran with it.

3  All the years I spent bodybuilding and weight training and you never really hear about actual glute training for dudes!  How did you decide to go into this area?

I actually mention that same thing in my glute eBook! It’s not socially acceptable to tell someone you’re going to the gym to go train your glutes.

Can You Say RIPPED GLUTES!

A bodybuilder can train his quads or his hammies, but he can’t confess to training his glutes. Of course, we know that the glutes get worked through a variety of leg and back exercises so luckily most bodybuilders have well-developed glutes despite not training them specifically. It is, however, acceptable for a woman or an athlete to “train the glutes.”

I’ve actually seen a couple of top bodybuilders recently discuss “isolating” the glutes, one of them being Kai Greene. A lot of the negative perception of “glute training” was created by Vince Gironda, someone who was actually years ahead of his time. But much has changed since his day, and the classical look has been replaced by big behemoths. It just wouldn’t look right for someone with a 61″ chest and 34″ thighs to have a flat butt.

Everything needs to be huge and ripped these days!

4. What exercises would you implement into someone’s training program to get started with focused glute training.

It all starts with flexing the glutes isometrically as hard as possible throughout the day (loadless training), stretching the hip flexors to open up the hips and allow for maximal contractions, performing activation exercises (low-load training), and progressing gradually. You must form an intense mind-muscle connection with the glutes and learn how to incorporate them into heavy squats, deadlifts, and hip thrusts. The glutes extend, abduct, and externally rotate the hip so they’re heavily involved in most sporting actions such as running, jumping, cutting, and twisting. If you want to be a great athlete, you better have strong glutes!

Do bodyweight glute bridges, quadruped hip extensions, bird dogs, single leg glute bridges, side lying clams, side lying abductions, and fire hydrants for a month or two depending on your level of conditioning. Then progress to barbell hip thrusts, barbell glute bridges, single leg hip thrusts, pendulum donkey kicks, band external rotations, standing band abductions, and seated band abductions. Add weight and reps gradually and don’t allow other muscles to take over. Keep the core braced and learn to move solely at the hips.

5. Anything you care to add in closing & thanks for your time!

Yes! If anyone wants to learn more I’m all over the internet. You can find me on Facebook, Twitter, Youtube, and my WordPress blog. I sell a glute ebook called Advanced Techniques in Glutei Maximi Strengthening at www.TheGluteGuy.Com. I try my best to keep adding new videos and detailed blogs, as I’d never want to waste anyone’s time.

Thank you very much for the interview! Much appreciated.

*Just a note I make no profit if you buy Bret’s book.  I just thought it was such an awesome piece of great information that I wanted to share it with you! You should support Bret he is a wealth of knowledge!

Look for a video blog post in about 3 weeks on glute training by me

Posted by Rob King | in Interviews, Weight Lifting | 1 Comment