Core strength exercise for all (turkish get ups explained)

[IronLion]

Here it is: you lay flat on your back and grab a dumbell (kettlebell if you have one) and hold it straight out in front of you. Stand up without using your other hand. That is it. You can do these at home if you want but don't judge until you try a set of 5 on each side.

Here are the Pics:
Me in the Start Position (scratching myself):

Pillsbury in the contracted Position having just started:

Pillsbury on his knees (his favorite Position)

Pillsbury into the squat position:

And me At the finnish:

Pillsbury's Freaky forearms after 3 sets of these:

So try a couple next time you train abs so you can post how easy they aren't

 

[Zander1983]

Great post. They are a total body exercise that hit places you didn't know existed.

For non-platinum members:
http://bigsteel.iwarp.com/Articles2/Clubbell/GetUp.html

 

[spatts]

Nice....

Thanks, IL.

 

[pillsbury]

Here it is: you lay flat on your back and grab a dumbell (kettlebell if you have one) and hold it straight out in front of you. Stand up without using your other hand. That is it. You can do these at home if you want but don't judge until you try a set of 5 on each side.

also, the hand that is holding the kettlebell should be fully extended, in a lockout position and maintained there through the entire lift/set.

 

[IronLion]

speak only when spoken to doughboy

 

[Zander1983]

Play nice, children.

 

[Wolverine_K1]

Thats amazing how you manage to change your shirt & bandana throughout the lift!!!!

 

[slobberknocker]

I wish we had some of those kettel bells or whatever. That exercise looks kinda fun.

 

[pillsbury]

try it with a dumbell

 

[PlatnumKowboy]

for a change of pace try it with a sandbag over your shoulder these make it much harder to sit up with

 

[jerkbox]

good post

 

[SofaGeorge]

Very interesting post

 

[revexrevex]

I'll definetely put this into my routine

 

[pillsbury]

bump for sk

 

[The Red Dragon]

i'll add these in my ab routine

 

[collegiateLifter]

so you big guys actually use these somewhat consistently? I've seen them over at t-mag, but always figured them to be in the excess finess cateogory that isn't really needed. also I dont have access to kettelbells, so def wont work my forearms like in the pic.

 

[IronLion]

The "big" guys at my gym do these as well as all sorts of other dinasour training b/c it is so good for developing functional strength and stability for the core, crunches and other fitness movements don't work the abs in a way you would ever really use. You can use a db or make a club bell by filling a wiffle ball bat with sand and or shot

 

[Zander1983]

Hmm, you must go to an interesting gym then. Don't think you'd find a gym anywhere in Australia where people do turkish getups

 

[pillsbury]

you could do an australian get-up i bet

 

[benchmonster]

Yes, we do go to an interesting gym. We also have all the strongest guys in town training there. I, sadly, was not present for this session where the pics were taken, but have trained with IronLion in the past, and will in the future, and he is probably the biggest of our big guys. Monster.

Turkish getups, kettlebell swings, overhead squats, front squats, Indian Club work, bunch of shit so weird it doesn't even have a name, we do all kinds of crazy stuff. But the thing is, it is the strongest guys in the gym, who are doing this crazy stuff.

B.

 

[t3c]

when would someone who trains on a westside barbell split fit these in to his\her training. I was thinking DE lower perhaps?

 

[spatts]

I did them yesterday, which was DE squat/dead day. I would also do them in an "extra workout" for the core portion.