| If my one goal was powerful legs then a barbell squat | | | | close to your glutes and punch the weight into the air |
| would be first pick every time, for a solid back then if I | | | | by contracting your abdominals and pushing with the |
| had to pick just one exercise I'd go for a weighted pull | | | | planted foot so that you rise to your side and can rest |
| up, and for a strong chest I'd pick the bench press. The | | | | on your opposite elbow, from here you can sit up |
| point here is that to improve each separate section of | | | | further so that you are resting on your hand. |
| your body there is one exercise the reign's supreme | | | | Now lift your body of the ground using the planted foot |
| over all the others, but if you don't want to train each | | | | and the hand that is supporting you and tuck your |
| body part separately and you want one exercise that | | | | other leg under and behind you so that you are |
| will build strength over your entire body, keep your | | | | kneeling on it, from here you bring your torso up to a |
| body in great condition while training all your muscle | | | | vertical position. |
| groups to work together, then the number one | | | | Once you are steady in the kneeling position you |
| exercise for that would have to be the Turkish Get-Up | | | | simply stand up and that's it, you have just completed |
| (TGU). | | | | a Turkish get-up, now you can reverse these steps to |
| If you don't know what the Turkish get-up is, it's a full | | | | go back down. |
| body exercise which basically takes you from a lying | | | | Important Points |
| down position to a standing one; this sounds very basic | | | | Keep your arm locked out and vertical the entire time, |
| and in reality it is but when performed correctly with | | | | control over the weight is crucial |
| the right amount of weight it is a perfect exercise for | | | | Keep your eyes on the weight; this will help keep it |
| strengthening the entire body. As with any exercise | | | | under control |
| there are a few variations which you can perform like | | | | Your shoulder must remain sunk down so it's nice and |
| the lounge TGU, the squat TGU and the two handed | | | | tight and not loose. |
| TGU, although you will find the lounge style to be the | | | | Benefits of the Turkish Get-Up |
| most commonly used. There is also a variety of | | | | The Turkish get-up has many benefits, as already |
| equipment that you can utilize for the Turkish get-up, | | | | mentioned it is for strengthening and conditioning the |
| anything like barbells, dumbbells, clubs, kettlebells and | | | | entire body but it also helps to build good balance and |
| sandbags, basically anything that is going to provide | | | | coordination. Also it is a great rehabilitating the shoulder |
| you with the necessary resistance can be used | | | | as it builds good strength and stability in the joint. In fact |
| although you will find some equipment will make the | | | | the Turkish get-up with moderately light weights is |
| movement more difficult than others. | | | | possibly the best exercise you could do for shoulder |
| How to perform the Turkish-Get Up (lounge style) | | | | rehabilitation provided it is performed correctly. |
| Start by Lying on your back with your chosen weight | | | | So that's it, if you are looking for that one exercise that |
| beside you then using both hands raise the weight so | | | | is going to build great over all strength, condition your |
| that you are holding it in a straight arm perpendicular to | | | | body and improve your balance and coordination as a |
| the floor, once it is up and steady you can return the | | | | added bonus then you shouldn't look past the Turkish |
| other arm to the floor. | | | | get-up. |
| Plant the foot that is on the same side as the weight | | | | |