Turkish Get Up: The Ultimate Full-Body Exercise

Greetings, fitness enthusiasts! Today, we're going to be talking about one of my favorite exercises of all time: the Turkish Get Up. As an certified personal trainer of over ten years , I've had the pleasure of teaching this classic exercise to countless clients over the years. And let me tell you, there's nothing quite like the feeling of a client nailing a perfect Turkish Get Up that you helped them learn. So, without further ado, let's dive into the world of this challenging yet rewarding kettlebell exercise.

The History of the Turkish Get Up

First, let's take a quick trip back in time to the Ottoman Empire, where the Turkish Get Up first emerged as a traditional exercise. Warriors would use the movement to improve their strength, mobility, and coordination. And it's not hard to see why - the Turkish Get Up involves a full-body movement pattern that challenges multiple muscle groups at once.

Fast forward to modern times, and the Turkish Get Up has become a staple in the world of kettlebell training. From beginners to advanced athletes, everyone can benefit from this classic exercise. Plus, there are a variety of variations and adaptations that allow you to keep challenging yourself as you progress.

The Benefits of the Turkish Get Up

So, why should you bother with the Turkish Get Up? Well, for starters, it's an incredibly effective exercise for building strength, stability, and mobility. By working your entire body through multiple planes of motion, you'll develop functional fitness that carries over into everyday life.

But the benefits don't stop there. The Turkish Get Up is also a great injury prevention tool. By improving your core stability and shoulder mobility, you'll reduce your risk of injury during other exercises or daily activities. And because the movement is performed slowly and deliberately, it's also a fantastic way to improve your mind-body connection and proprioception.

But let's be honest, you're not here for a laundry list of benefits. You want to know why the Turkish Get Up is so darn fun. And I'll tell you - there's something incredibly satisfying about nailing each step of the movement, feeling your body working in perfect harmony. It's like a puzzle that you get to solve with your muscles.

Turkish Get Up Finishing position

How to Do the Turkish Get Up Like a Pro

Now that you're convinced of the merits of the Turkish Get Up, let's get into the nitty-gritty of how to do it properly. Here's a step-by-step breakdown:

1. Lie on your back with a kettlebell in one hand, arm extended overhead.

2. Roll onto your side, using your free arm to prop yourself up.

3. Press the kettlebell up to the ceiling, keeping your eyes on it at all times.

4. Plant your opposite foot and elbow firmly on the ground, bridging your hips up high.

5. Sweep your free leg back behind you, coming up to a lunge position.

6. Stand up fully, keeping the kettlebell locked out overhead.

7. Reverse the steps back down to the starting position.

It's important to note that the Turkish Get Up is a slow and deliberate movement. Take your time and focus on maintaining proper form throughout each step. And don't be afraid to start with a light weight - the Turkish Get Up is challenging enough without going too heavy too soon.

The Turkish Get Up in practice

To give you a better idea of how the Turkish Get Up can be used in a training program, realize its a full body compound exercise of the highest intensity similar to the big three (Squat,bench press, and deadlift) so it should be treated as such. If not the primary lift in a workout it should be very close, practice with a near full tank of gas to maximize efficacy and safety. Any questions ? please send me a message with the form below.

Toe Exercises: A Neglected Part of Your Fitness

Your toes may not get a lot of attention, but they play a surprisingly important role in your overall health and fitness. Here are just some of a few of the benefits of toe exercises:

Improved balance and stability. Your toes help you maintain balance and stability, especially when you're standing on uneven surfaces or making sudden movements. Weak or inflexible toes can make it more difficult to maintain your balance, which can increase your risk of falls.

Increased foot strength. Your feet are made up of many small muscles and tendons that work together to support your body weight and enable movement. These muscles can become weak or atrophied if they are not used regularly, which can lead to foot pain, plantar fasciitis, and other conditions. Toe exercises can help strengthen these muscles and prevent foot injuries.

Better flexibility and range of motion. Toe exercises can also improve the flexibility and range of motion in your feet and toes. This can be especially beneficial if you have tightness or stiffness in your feet due to prolonged sitting, standing, or wearing restrictive shoes. By stretching and mobilizing your toes through exercises like toe taps, toe pulls, and toe extensions, you can improve the overall flexibility and mobility of your feet.

Enhanced proprioception. Proprioception is your body's awareness of its position and movement in space. It's an essential aspect of balance and coordination, and it can be improved through regular exercise. Toe exercises can help enhance proprioception by stimulating the nerve receptors in your toes and feet. This can improve your ability to sense your body's position and movement, which can enhance your performance in sports and other physical activities.

Improved foot health. Finally, toe exercises can improve your overall foot health. By increasing blood flow to your feet, reducing inflammation, and promoting circulation, toe exercises can help prevent and/or treat foot injuries, relieve foot pain, and reduce the risk of conditions like plantar fasciitis and Achilles tendonitis. They can also help reduce the risk of developing foot-related problems associated with aging, such as bunions and hammertoes.

So, if you want to improve your balance, prevent foot injuries, and enhance your overall foot health, incorporating toe exercises into your fitness routine is a smart move. From strengthening your foot muscles to improving your proprioception, your toes play an important role in your physical performance and well-being.

Here are some simple toe exercises you can do at home:

10 -20 reps of all the following. 3-5 rounds.

Big Toe Raises: Raise and lower big toes while the remaining four stay on the ground

Small Toe Raises: Raise and lower small toes while the big toes stay on the ground

Big Toe Lowers: Lower and raise big toes while the four small toes stay on the ground

Small Toe Lowers: Lower and raise small toes while the big toes stay on the ground

Toe Raises : Raise and lower all toes while the rest of the foot is on the ground

Toe Curls: Curl all toes towards sole of foot

You can do these exercises for a few minutes each day, or you can break them up into shorter sessions throughout the day. The more you do them, the stronger your toes will become. The feet generally work all day everyday to different degrees so they can be exercised/maintained every day. Pain or cramping is a good sign to dial back the intensity or volume.

So there you have it! Toe exercises are a simple and effective way to improve your foot health. They can be done anywhere, at any time, and they don't require any special equipment. So why not give them a try? You may be surprised at how much better your feet and whole being feel. IF you have any questions you can reach me at wholemaxperformance.com/contact

The Key to a Lean Body Fast : Moderately Weighted HIIT

So you want to get in shape? You want to lose weight, build muscle, and look your best. Well, you've come to the right place. In this blog post, I'm going to tell you about one of the most effective and fastest way to obtain and maintain a lean body: moderately weighted HITT training with full body exercises.

What is HITT training?

HITT stands for high-intensity interval training. It's a type of workout that involves short bursts of intense exercise followed by short periods of rest. HITT training is incredibly effective for burning calories and fat, and it's also a great way to build muscle.

What are full body exercises?

Full body exercises are exercises that work multiple muscle groups at the same time. These exercises are ideal for HITT training because they allow you to get a full body workout in a short amount of time. Some examples of full body exercises include squats, cleans, turkish get ups,  lunges, push-ups, and pull-ups. It is important to use the full variety of full body exercises to maintain balance in the body. Take care to shift the body parts doing the majority of the work. Of course a full body exercise uses every muscle in the body but it does so varying intensities depending on the movement.

Why is moderately weighted HITT training with full body exercises so effective?

There are a few reasons why moderately weighted HITT training with full body exercises is so effective for obtaining and maintaining a lean body. First, it burns a lot of calories. HITT training is a very efficient way to burn calories, and it can help you to lose weight quickly and effectively. Second, it builds muscle. Muscle tissue burns more calories than fat tissue, so building muscle can help you to lose weight and keep it off. Third, it's time-efficient. HITT training workouts are typically short and intense, so you can get a great workout in without spending hours at the gym.

Here's a few sample HITT workouts that you can try but FIRST remember to:

• Warm up for 10 minutes by doing some light cardio, such as jogging or jumping jacks.

• Moderate the weight so that you can complete the entire workout 

• Do each exercise for 30 seconds 

• Rest for 30 seconds between exercises

• Complete 4 rounds like this 

• Cool down for 10 minutes by doing some stretching/mobility perhaps the basic wholemax mobility routine 

Workout 1:Upper Body Focus 

• Dumbbell Clean,Squat and Press

• Dumbbell Cross Snatch (1 round per arm)

• Push-ups

Workout 2 Lower Body Focus

• Front Squats 

• Reverse Lunges 

• Lateral Lunges

Workout 3 Core Focus 

• Reverse Planks 

• Side Planks

• Planks 

Weight:

Use a weight that is challenging but not too heavy. You should be able to do all of the repetitions with good form.

Intensity:

Push yourself to work as hard as you can during each interval. You should be breathing heavily and sweating by the end of each set. If you can talk during or right after the workout then the intensity was most likely not high enough

Frequency:

Do this workout 3-5 times per week depending on your ability to rest. Over training is definitely a thing but under resting is more of a thing in my opinion 

Nutrition:

In addition to HITT training, it's important to eat a healthy diet. Make sure to eat plenty of fruits, vegetables, and whole grains. You should also limit your intake of processed foods, sugary drinks, and unhealthy fats.

Conclusion:

Moderately weighted HITT training with full body exercises is a great way to obtain and maintain a lean body. It's effective, time-efficient, and fun. So what are you waiting for? Start your HITT training journey today!

Plyometrics for All Ages: How to Get Started

Plyometrics is a type of exercise that involves jumping, bounding, and other explosive movements. It's been shown to be incredibly effective for improving athletic performance, but it also has a number of benefits for people of all ages.

Here are just a few of the benefits of plyometric training:

• Increased speed and power: Plyometrics helps to build muscle power, which is essential for both speed and power. This is why it's a popular training method for athletes of all sports, from basketball to track and field.

• Improved vertical jump: Plyometrics is one of the best ways to improve your vertical jump. This can be helpful for athletes, but it's also beneficial for people who want to be able to jump higher for things like dunking a basketball or reaching for things on high shelves.

• Reduced risk of injury: Plyometrics can help to strengthen your muscles and tendons, which can help to reduce your risk of injury. This is especially important for athletes who are at risk of overuse injuries.

• Improved balance and coordination: Plyometrics helps to improve your balance and coordination, which can help you to move more efficiently and gracefully. This can be helpful for people of all ages, but it's especially beneficial for older adults who are at risk of falls.

• Increased bone density: Plyometrics can help to increase your bone density, which can help to prevent osteoporosis. This is especially important for women, who are at an increased risk of osteoporosis after menopause.

• Improved mood: Plyometrics is a great way to get a good workout and improve your mood. Exercise releases endorphins, which have mood-boosting effects.

So, if you're looking for a way to improve your athletic performance, reduce your risk of injury, and improve your overall health, plyometrics is a great option.

Here are a few tips for getting started with plyometric training:

• Start slowly with some guidance: Plyometrics can be challenging, so it's important to start slowly and gradually increase the intensity of your workouts over time in some sort of organize way.

• Use proper form: It's important to use proper form when doing plyometric exercises to avoid injury. If you're not sure how to do a particular exercise, ask a qualified trainer for help.

• Listen to your body: If you experience any pain, stop the exercise immediately.

• Warm up before each workout: It's important to warm up your muscles before doing plyometric exercises. This will help to reduce your risk of injury.

• Cool down after each workout: It's also important to cool down your muscles after doing plyometric exercises. This will help to prevent muscle soreness.

  5 Plyometric Exercises for Beginners

  1. Squat jumps

  Squat jumps are a great way to improve your vertical jump. To do a squat jump, stand with your feet shoulder-width apart and lower down into a squat. Explosively jump up, extending your legs fully and reaching for the sky. Land softly with your knees slightly bent. Repeat for 10-15 repetitions.

  2. Box jumps

  Box jumps are a great way to improve your power and explosiveness. To do a box jump, stand in front of a box that is about knee-high. Bend your knees and swing your arms back. Explosively jump up onto the box, landing with both feet. Step down from the box and repeat for 10-15 repetitions.

  3. Lunges to jumps

  Lunges to jumps are a great way to improve your coordination and power. To do a lunge to jump, stand with your feet shoulder-width apart. Step forward with one leg and lower down into a lunge. Explosively jump up, switching legs in mid-air. Land softly with both feet. Repeat for 10-15 repetitions on each leg.

  4. Butt kicks

  Butt kicks are a great way to improve your hip mobility and power. To do a butt kick, stand with your feet shoulder-width apart and bend your knees slightly. Kick your heels up towards your butt as high as you can. Repeat for 10-15 repetitions.

  5. High knees

  High knees are a great way to improve your leg speed and coordination. To do a high knee, stand with your feet shoulder-width apart and bend your knees slightly. Bring your knees up towards your chest as high as you can. Repeat for 10-15 repetitions.

  These are just a few examples of plyometric exercises that you can do. There are many other plyometric exercises that you can find online or in fitness magazines. It is important to choose exercises that are appropriate for your fitness level and to start slowly and gradually increase the intensity of your workouts over time. If you experience any pain, stop the exercise immediately.

One of the most important benefits of plyometric training is that it can help you to be fast enough to catch or soften a fall if tripped. This is especially important for older adults, who are at an increased risk of falls. A bad fall is one of the major killers of the elderly.

So, if you're looking for a way to improve your health, fitness, and balance, plyometric training is a great option. It's a fun and challenging way to get a workout, and it can help you to avoid or slow falls. If interested in further guidance wholemaxperformance.com/contact

To grab the shin or not to grab the shin?

The triangle is one of the most versatile and effective submissions in Brazilian jiu-jitsu. It can be used from a variety of positions, and it is relatively easy to learn. However, we will be addressing the mounted triangle in particular.

One of the biggest advantages of the mounted triangle is that it allows you to control your opponent's upper body with the weight of your entire body while isolating their neck and arm. Once you have your opponent in the triangle from the mount, you can use your legs to keep them pinned to the ground with relative ease in my opinion due to the assistance of gravity. In a traditional triangle from guard the opposite is true with gravity holding you down as oppose to opponent. 

The mounted triangle gives you a advantage in terms of positioning and leverage if you have the balance to maintain it which comes from an active constantly readjusting and well spread out base. You can use this advantage to land strikes, pass their guard, transition to other submissions, or simply wait for them to tired out depending on the situation.

The click bait question of “To grab the shin or not grab the shin?” was mostly just that. Generally speaking its a matter of preference and body type. Many people do not have the leg dexterity/mobility to lock up a triangle of any sort without assistant from their arm and that is ok. Of course the less steps to the same goal is arguably quicker, more efficient, but ultimately i find its the technician not the technique. By that i mean the BJJ artist with the greatest discipline and work ethic relative to the technical clash will win as oppose to the one taught the “best technique”.

By no means is the intent here to discount the triangle from guard. It is one of the highest percentage moves in jiu jitsu and a more often than not jiu jitsu artist will roll their from the mounted triangle in order to get the finish. My personal preference is to maintain top position and make my opponents ribs/stamina carry my weight until fatigue wears their defenses down enough to open up a submission opportunity from the top. If they manage to get on top from my mounted triangle the tradition triangle is their waiting.

The mounted triangle is a powerful tool that can be used to control your opponent and gain a strategic advantage. If you are looking for a submission that may give you an surprising edge in your BJJ game, the mounted triangle is a great option.

Here are some additional tips for using the mounted triangle strategically:

The mount base needs to be well spread and constant readjusting to maximize the pinning force and minimize the space available to your opponent

Use your legs and hips to control your opponent's upper body. Regardless of size differences most people’s legs and hips are stronger than most peoples arm and neck

Use the triangle to create openings for other attacks. Distract and tire your opponent and then attack the arm bar, or kimura

Once you have your opponent in the triangle from mount. WAIT. There is no rush if you are still on stop and on the attack.

Use the mounted triangle to finish the fight. If you can't get a submission, you can use the triangle to wear your opponent down and eventually force them to tap.

With ALOT of practice, you can learn to use the mounted triangle to its full potential. So what are you waiting for? Start practicing today! Looking for help? wholemaxperformance.com/contact

Weighted Mobility Training: A Better Way to Improve Your Range of Motion

If you're looking to improve your mobility, you've probably heard of conventional mobility training. But what about weighted mobility training? What is it? Is it better ? How so?

Lets take a look at the unique advantages of weighted mobility training compared to conventional mobility training. We'll also provide some tips and examples on how to get started with weighted mobility training.

So what is weighted mobility training?

Weighted mobility training is a type of mobility training that involves using weights to challenge the muscles around your joints. This helps to improve your range of motion, reduce pain, and prevent injuries.

Why is weighted mobility training so great?

There are a few reasons why weighted mobility training is so great. First, it helps to improve your range of motion. When you use weights, you're essentially forcing your muscles to work harder. This helps to break down scar tissue and adhesions, which can limit your range of motion.

Second, weighted mobility training helps to reduce pain. When your muscles are strong, they're better able to support your joints. This can help to reduce pain from things like arthritis, tendonitis, and bursitis.

Third, weighted mobility training helps to prevent injuries. When your muscles are strong, they're less likely to get injured. This is because they're better able to absorb shock and protect your joints.

So how do you get started with weighted mobility training?

If you're new to weighted mobility training, it's important to start slowly and gradually increase the weight as you get stronger. You should also focus on slow, controlled movements. And be sure to listen to your body and take breaks when you need them.

Here’s a few current favorite weighted mobility exercises you can try:

• Cable revolved head to knee pose: Targets the QL or sides. Cable should be in line with the lateral line the top arm is reaching for the far toe in. Inhaling to relax and allow the weight to pull you into a lateral bend as deep as comfortable then exhaling a bring the torso upright directly above the head allowing the arm to stay relatively slack. Repeating the pattern for 3-5 round of 30 seconds each side is a good starting point.

  Kettlebell goblet squat hold : Targets the hips, low back, and ankles. Hold a kettlebell in front of your chest with both hands and squat down as low as you can maintaining good posture and leg alignment. 3-5 round of 30 seconds is a good starting point.

• Weighted lunge hold: Targets the hip flexors, quads, and ankles. Stand with your feet hip-width apart and step forward with one leg, lowering your body until the front knee reaches the deepest angle of flexion it can without pain while the back knee bends minimally while staying off the ground. 3-5 round of 30 seconds each leg is a good starting point.

• Dead Hang: Targets the wrist, elbows, shoulders, and back. Hang from a pull up bar from the hands allowing all tension to leave the body accept the bare minimum required to maintain posture and overall body alignment. 3-5 round of 30 seconds is a good starting point.

These are just a few examples of exercises you can try. Be sure to talk to your doctor or a certified personal trainer before starting any new exercise program (like myself wholemaxperformance.com/contact)

So there you have it! Weighted mobility training is the new hotness when it comes to improving your mobility. So what are you waiting for? Give it a try today!