The Getup also known as the “Turkish Getup” or “TGU” is a fantastic exercise for strengthening fundamental movement patterns and building resilient shoulders. If you’re unfamiliar with the movement you can find a great video demonstration here [ https://youtu.be/l5qB0nILpko?t=4m39s ]
One way to progress the getup is to just get stronger and use a heavier weight, but that takes time… as it should. When the weight gets heavy and you are finding it takes longer and longer to transition your getups to a heavier kettlebell, one way to keep getting stronger with the same kettlebell is to find ways to increase difficulty that don’t involve using a heavier bell.
Here is a six step progression of mine to make the getup more challenging and more interesting while working your way towards using a heavier weight.
For people who are new to kettlebell training it can become confusing trying to determine where to put them into your normal workout routine. Here are the stages I’ve gone through personally in my kettlebell journey and a few simple templates to make your entrance into kettlebell training easier.
STAGE I: Use Kettlebells on your off days or different times of day from your normal training
This template is for individuals who are still learning how to perform kettlebell techniques. When learning kettlebell techniques for the first time practice either on your off days as a form of variety and active recovery or practice at a different time of day from your main workout. At this point in your journey your focus should be on technique. You should treat your kettlebell training more like a lesson where you’re learning to dance with a new partner, instead of sparring session or a W.O.D. Continue reading
Just as free weights allow you to adjust the load on the bar, the push-up also allows you to adjust the load through the manipulation of leverage. Conquer your push-up plateau with this 4-week program utilizing multiple leverages.
Buy this coffee mug on Zazzle ;]
One of the great things about having a pair of kettlebells in the house and knowing how to use them… is the ability to get in a great workout while doing something as mundane as cooking breakfast.
Here’s a simple recipe that rids the world of unborn chickens and tastes like victory: Continue reading
Part of what I do is teach people how to build strength, flexibility and work-capacity with kettlebells. Often I’ll have a prospective student who seeks to take a 30-minute to 1-hour private session and expects me to teach them how to perform about a dozen techniques and then send them on their merry way. I’ve got news for them, it doesn’t work that way.
Kettlebell training and resistance training in general is very much like martial art training in the sense that it doesn’t matter how many techniques you know, what matters is understanding the principles that allow success, how wisely you choose the tools, techniques and tactics for the job, then how expertly you can put them to use. Continue reading
Breathing: Master It or It Will Master You
All movement is a constant symphony between tension and relaxation, yet very few people recognize the important role breathing has in controlling the balance of tension and relaxation that keeps the symphony moving along.
If you hold your breath your body will reflexively tighten, when you exhale or sigh your body will reflexively relax. Slow steady breathing accompanies calmness. Erratic breathing accompanies panic. Forceful breathing accompanies powerful movement. By learning to control your breathing to be tense, relaxed or powerful at the appropriate times and you can better control your state of mind and your body.
Breathing for Safety and Performance
When used properly breathing will simultaneously increase safety and your ability to produce force. As a general rule of thumb
I often have new students or prospects inquire about the benefits of kettlebells for their back health. I’ve had the honor of helping many people with a wide range of back issues build healthier backs and many have reported reduced pain, sometimes within a single session or even with a single cue. However… I feel it is important to point out that there’s nothing magical about the kettlebell, the magic resides in the right combination of the individual and the methods you bring to your training.
The kettlebell swing is an amazing and perhaps perfect exercise all by itself, but variety is the spice of life. Perhaps the best form of variety is just improving your mastery of the swing, getting stronger and swinging bells of all sizes better, but sometimes it’s nice to mix things up a bit and throw in element of surprise.
For this reason I’ve compiled a brief list of some of my favorite non-kettlebell exercises I enjoy pairing with the swing to turn up the heat.
In Part One I explained that just like Nigel Tufnel’s amp that goes to eleven, more pushups aren’t always better. Sometimes, less is more and building up to the one-arm one-leg push-up (OAOLPU) is an excellent alternative to simply adding reps onto your push-up routine. It’s worthy challenge that will keep most people busy for a long time.
When people first attempt the one-arm one-leg push-up they either struggle to balance in the starting position or when they descend to the first sticking point they lose it and hit the pavement like a bag of wet cement. Achieving your first legit rep is a lot more involved than simply doing pushups and lifting an arm and a leg.
Eleven Tips For Conquering The One-Arm One-Leg Push-Up (This list goes to eleven) Continue reading
When it comes to push-ups more reps doesn’t necessarily equal more strength. The one-arm one-leg push-up is the perfect way to increase the difficulty of each rep without adding bodyweight or the need for fancy equipment. Continue reading