The Turkish Get Up…A Kettlebell Move that is as effective as it is Evil

Sometimes, the best exercises are the ones you never heard of. We get so into the workouts and habits we have always done that we forget there are other ways to get the same results. Some are more fun, and some are more effective, and some, are EVIL. Effective and evil…this describes the Turkish Get Up perfectly in my opinion.

Now, I have no idea who invented this move, but I am assuming it was a Turkish Muscleman who liked to punish himself and others. I do know that until the recent wave of kettlebell activity in the US, the main contingent of folks who did the Turkish Get Up was the famous strongmen that you used to see in old black and white photos. They had the handlebar mustaches and were often seen lifting kettlebells and barbells above their heads in all kinds of crazy ways. One of these lifts was the Turkish Get Up.

Before we proceed, I want to make a point of SAFETY. I implore you to seek a training session or two with a certified kettlebell instructor. Kettlebells can be extremely effective, but if you don’t know what you are doing, they can be extremely dangerous as well. Ok, now, are you ready to hurt? Let’s get started…

For this exercise, grab a LIGHT kettlebell. DO NOT try to test your strength on this move or you may wind up in the ER…seriously. For men, I would suggest a 36 pound kettlebell and for women a 20 pound one. The key thing is to get your form down so you can move through the exercise safely. Then, once you get that down, you can slowly progress with a heavier weight to increase the effectiveness of this exercise.

1. First, lie on your back and press a kettlebell straight up in the air with your left hand. Bend your left leg and keep your right leg straight out in front of you.

2. Now, push off with your left leg to your right side and rise up until you are supported by your right hand. Goes without saying, but KEEP THE KETTLEBELL PRESSED OVERHEAD.

3. Then, slide your right leg underneath you and you are propped up on your right need and your left foot.

4. Finally, slowly stand up in one motion while keeping the kettlebell overheard.

5. Ok, I said finally, but there is one more step…GO BACK DOWN THE WAY YOU CAME UP, then do the same thing while pressing the kettlebell with your right hand.

Now, if this sounds easy, it isn’t. It hurts, and it hurts a lot. You will have to keep your core stabilized throughout the entire movement to even get through the exercise. Once you get this move down, then you can certainly add some more weight, but you may not want to. I have worked with 220 pound MUSCULAR men who could not do 10 in a row with a 40 pound kettlebell. This is a full body exercise and can work as the foundation of ANY exercise program. You will build strength and muscular endurance and burn some serious fat. Give the Turkish Get Up a try and see for yourself why this exercise is both effective AND evil…

You might be dedicated to good health by working out, but that doesn’t mean you have to stick to the same old exercises over and over again. Why not try to do some interesting variations on a mainstay of the super-fit, the pull-up? You might as well, right?

Before we go into the types of pull-ups, first keep in mind that if you can’t do very many pull-ups, it is a good idea to start with a lat pull-down machine so that you can build up your back muscles. While the different variations will work different muscles, a strong back is the key to being successful at pull-ups.

Now, let’s move on to the different types of pull-ups. First, consider the “palms-up” grip. In this pull-up, your hands are facing you. Keep your body firm and pull yourself up until your chin is just over the bar. Exhale, and then lower yourself with control while inhaling. This is considered the easy pull-up, especially if you keep your hands close together on the bar. This one relies more on your biceps than your back muscles, and you’re more likely to have developed biceps than back muscles unless you have been deliberately trying to strengthen your back through workouts.

Next, there is the “palms-down” grip. You’ll want to have your hands facing away from you, and for a greater challenge you’ll want to spread your hands out farther across the bar. This is the standard pull-up, but that doesn’t mean that you will be able to do even one unless you have been hitting the weight room regularly. Pull-ups are not easy. However, they are one of the most effective ways to build up the muscles in your upper body and back.

Once you’ve mastered the first two types, you might try the commando grip. In this one, have one palm facing one way and your other palm facing the other, so that your body is parallel to the bar instead of perpendicular. Then, pull yourself straight up and have your head move to one side, then do the same maneuver for the other side. These aren’t necessarily more difficult, but they are different and work different muscles, so it’s good to mix them in to your rotation when you feel ready.

The staggered pull-up is starting point to one-arm pull-ups, because it has you putting one hand a shoulder-width apart, while the other is two shoulder-widths or positioned with alternative grip style. This overload on one side can help correct for one arm being stronger than the other. Also, in preparing to do one-armed pull-ups, having extra weight placed on one arm is a good way to get used to doing that.

If you want a strong grip, try towel or sponge pull-ups. For this, take two large sponges or roll two towels over the bar a shoulder-width apart, and then grab a towel with each hand. Instead of pulling up from the bar directly, you will pull up while gripping the towels. You’ll feel it. Your forearms will improve in strength in response due to the increased demand of the difficulty of the grip.

Finally, there is the one-arm pull-up. In order to prepare to do a one-arm pull-up, you should use all the other types of pull-ups to maximize the strength of the different muscle types. Because of the amount of strain you’re putting on one arm, if you develop tendonitis in your elbow, you should listen to your body and rest. Good luck on your new pull-up routines!

Need to Get in Shape for Little or NO money? Go for Body Weight Training!

Losing weight can be expensive. Just turn on the TV at any hour of the day and you’re bound to see a commercial for a new potion or product that guarantees a slimmer waistline and ripped abs in just a few weeks time as long as you give them your credit card information. Some of the exercise equipment they are selling looks like it came straight from a medieval torture chamber with some promising to actually shock you into shape. Now, I look good on the beach as much as the next guy but I’m not willing to electrocute myself to do it.

Another route you can go is to simply join your local gym. A gym can offer many benefits in that they are usually stocked with the latest fitness equipment and have expert staff on hand to show you how to use it. Again, however, it comes down to an issue of money. Monthly gym memberships can cost as much as $80. There is another alternative though and the only thing it costs you is your commitment to the training.

Body weight training is not only inexpensive it can also be incredibly productive. For those of you who are uninitiated, body weight training simply means to use the weight of your own body as the resistance to help you get in shape. There are as many exercises that you can do using just your body weight as there are machines in your local gym. In fact, you can get in incredible shape using your own body weight in just three simple exercises that you can do anywhere, at any time, and it won’t cost you a dime.

The first of these is the body weight squat. The squat is often referred to as the king of exercises because it has the ability to work so many muscle groups at one time. Don’t worry about building huge thigh muscles because when just using your body weight you will simply define and tone the existing muscles. To perform body weight squats simply squat down pushing your butt back in keeping your knees behind your toes. Go down into your thighs are parallel or just a little below parallel with the ground and then stand straight up. Perform a few sets of 25 body weight squats and you will feel just how effective and intense this exercise can be.

The next exercise, and one of my favorites, is the push-up. While the squat takes care of your lower body, the push-up takes care of almost all of your upper body including your chest, shoulders, triceps, and upper back. Focus on keeping your body straight and rigid and your core tight while performing the exercise. Lower yourself straight down into your chest touches the floor and then push yourself back up.

To complete our trio of power and no money body weight exercises we look to the pull-up. There are two versions that you can do which will cost you no money. The first one requires a broomstick and two chairs. Simply set the broomstick on top of the two chairs that are placed several feet apart. Then lie underneath flat on your back with the broomstick positioned in-line with your upper chest. Now simply grab on to the broomstick at a little farther than shoulder width and pull yourself up doing reverse pull-ups. These may take a bit of getting used to but once you do they are extremely effective at building your biceps and your entire back area. The other method is simply to go to your local park or playground and find a set of monkey bars and do your pull-ups there. These are my favorite since it allows me the ability to get outside and get in shape while enjoying fresh air.

So if money is tight, don’t let it be your excuse for not getting in shape because simply by performing the above three exercises or any of the other multitude of body weight exercises, you can get in fantastic shape for little or no money.

Ok, let me start by saying, I love music as much as the next person. Cranking the tunes while working out can really get the blood pumping. It can help you get a rhythm and keep it while running or lifting and it will help to keep motivated during those grueling long sessions. TV can be a good diversion as well. Check out the treadmills the next time you hit the gym. Sometimes I wonder if it is the treadmills that lured folks into the gym or the flat screen TV’s lined up on the wall in front of them. All of the runners have their remotes in hand and are constantly flipping the channels to find that perfect show to get them through a few miles of running. Yeah, watching TV and listening to music and working out go hand in hand, but is it productive? Sometimes, I think not.

Let’s put it this way, if you are focusing on what you are watching or what you are listening to, you are NOT focusing on your workout. Sound a little stuffy for your liking? Well, look at your midsection and think about what is more important…your iPod selections or the intensity and form of your exercises? One of the main difficulties that present a problem is that you have to constantly tend to your media choice during your workout. If a song comes through your headphones that you don’t like, what do you do? You stop, switch the song to something you like, and then start again. If your TV station airs a commercial, oftentimes you decide to flip channels in the middle of your run. One of the worst things, for me at least, is the constant fumbling with the earphones. It seems I can NEVER feel completely secure that my earphones will stay in my ears and usually, they don’t. I have to stop what I am doing and readjust so that I can get back to listening to…um…working out. How about losing all that distraction and focusing on the silence and intensity of your workout instead?

The first time I worked out in total silence, I’ll admit, it felt weird. I had spent so many years jamming out to my favorite tunes while working up a sweat that I felt as if I couldn’t get the same workout without the music. After a few minutes of working out in silence, however, a funny thing happened. I started REALLY concentrating. I was paying attention to my form like never before. I was working out to the patterns of my breathing versus the beat of the music. I was contracting my core at all the right moments and my lifts were much stronger than usual. In fact, not only did I finish more quickly than usual, I got one of the best workouts of my life.

Now, trying this in a gym is almost impossible. The music over the loudspeakers or blaring through the mounted TV’s will make you wish you had brought your iPod so at least YOU can control what you hear. No, instead, I recommend getting out of the gym. Try an outdoor workout for a change. Focus on the sights and sounds of nature to get you locked into the rhythm of your body and focus on your workout. Trust me, you will make some incredible progress once you push all of the distractions off the table and focus on your goals.

How you can avoid the prying eyes of the “Gym Fly’s.” A Women’s Guide to enjoying time at the Gym.

We have all seen them. I call them Gym fly’s. The guys that hang around the gym and do more talking than working out. They have the latest workout clothes, and are sipping on their carbohydrate and protein loaded fitness drink while they work their jaws. They LOOK the part, but in reality, they are simply LOOKING. Their target? Women.

From my experience, most women are at the gym to do one thing: workout. They are not interested in meeting guys and they are not impressed by how much weight you can throw overhead or how cool your arms look in your wife beater. The problem is, gym fly’s don’t get this. They often hover around these ladies ready to offer their “advice” to the “helpless woman.” Well ladies, listen up. Here are a few tips to help you keep these BUGS away from you and help you concentrate on getting a serious workout!

1. Knowledge is power…use it! – Many guys love to go up to women to give them advice on their lifting technique or workout in general. First of all, if ANYONE is going to put themselves out there in this way, you MUST be tactful…most of these guys AREN’T. Secondly, the fact is, a lot of their advice is often flat out WRONG. Women, if you do your homework and brush up on both your workout knowledge and technique, you will put THEM in their place. Trust me, they will leave you alone.

2. When in doubt, bring a friend – Working out with a partner will not only help keep your workouts focused and safe, it will also help keep the unwanted gym fly’s at bay. People who are together are less likely to be bothered when working out

3. Crank up the music – I like to listen to music when I workout personally. Rather than dealing with whatever is pumped through the speakers at the gym, I like to pop in the ear buds of my iPod. If you are there to concentrate on getting in shape, not socializing, then listening to music or audio books via earphones will surely let others know you mean business. Anyone who decides to interrupt you had better have a good reason as the simple fact that you will have to stop and pull out your earphones will deter many from even bothering.

4. Don’t go to the gym – Wait a second, don’t go to the gym? Yes, I said it. See, the mere fact that there are so many distractions at gyms makes working out at a gym not an option for a growing contingent of fitness buffs. This is not to say DON’T WORKOUT, but instead, workout outside of gyms at a boot camp style class. Obviously, you won’t have to deal with the aforementioned gymflys, nor any of the other interruptions and distractions that keep you from what you really want to do…get in shape! Outdoor workouts are a great alternative and if you take some time to learn a little about all the ways you can get in shape just using your own bodyweight, you may decide to stay away from the gym altogether.

Bodyweight Training VS. Joining a Gym – Which Should you Choose?

For millions of people all over the world, the decision to get in shape means one thing: Joining a gym. Your local gym or workout facility will have all the equipment you will ever need as well as a staff of fitness experts who can help you reach your goals.

For all the good results you can achieve through joining a gym, they also have their downsides as well. In fact, a growing number of fitness buffs have taken to working out outside of the gym environment and focusing on bodyweight exercises that they can do anywhere to get in shape. For many of the diehard gym rats out there, this decision may seem almost sacrilege, but as we will see below, there are some valid positives to taking this NO GYM route and pursuing a Boot Camp training program.

First of all, gyms can be expensive. Fees upwards of $75 per month are not uncommon and often times this fee is paid for the privilege of waiting until someone else is done using the equipment that you need. If you are waiting, you are NOT working out. Focusing on using your bodyweight to stay in shape, needless to say, will cost you nothing.

The next benefit of choosing bodyweight training vs. joining a gym is the lack of distractions. Look, I love watching THE OFFICE as much as the next guy, but I don’t really need to relive every hilarious moment WHILE I am working out. There are always at least 2 or 3 folks at the gym who are more interested in what they watched last night than what is going on right in front of them. They often show complete lack of respect and needless to say, this is an annoyance you won’t have to deal with if your program revolves around bodyweight training. All you need to think about really is breathing to keep yourself alive most of the time!

One of my favorite reasons to cite for leaving the gym atmosphere behind is just that…the atmosphere. Gym walls, no matter how pretty they are painted, are still gym walls. The world is a wonderful and glorious place that must be experienced and getting out in nature to exercise beats the confinement of a stuffy gym ANY day.

So, now that we have listed some of the reasons why using bodyweight training in a Boot Camp program may be a better alternative than joining a gym, you still may have ONE little nagging question…what the heck is bodyweight training? Simply put, bodyweight training is performing any exercise where your bodyweight provides the main source of resistance. These exercises can be performed anywhere you go and there is a huge list that don’t require ANY apparatus to receive the full benefits of the workout. Bodyweight squats are great to add to your regimen as a foundational exercise. Pushups, either traditional or elevated, will give you perhaps the greatest upper body results of any exercise out there. Add in some jumping jacks, calf raises, and a set or two of plyometric jumps and your bodyweight workout will allow you to burn fat, build muscle and get into incredible shape at no cost to you and without the shortcomings of gyms that we spoke about.

We all want to believe there is a quicker way to get in shape. Something that will act like a magic CURE ALL that will make us lose fat, get lean, and look amazing. If you disagree, then just check out the TV any night after 9pm. The airwaves are filled with new products, potions, and pills all promising us that we will look like a super model in 4 weeks or LESS. Give me a break!

Look, you CAN get in shape in a reasonable amount of time. You CAN lose weight and feel great using some of the products you see advertised, but there is no real shortcut. No matter WHAT you do or try, you will have to work at it to achieve the results you want. I mean, if just losing WEIGHT is what you are after, then stop eating. Now, a starving, emaciated body may not be what you are REALLY after, but if you are simply looking at the scale numbers, what do you care? The way to lose fat and keep muscle tone is the same now as it was hundreds of years ago. Old School fat loss is the way to go.

What do we mean by old school fat loss? Well, how about HARD WORK? Lifting heavy object, running long distances, using your entire body during an exercise versus just one arm are all examples of old school exercises. Back before we had $2000 home gyms, men and women were still able to get in shape. Back in the early days, working out was more of a man’s game, and you may have seen pictures of some of these strongmen yourself. They oftentimes had huge handlebar mustaches and chiseled ripped physiques. No steroids, no ab crunchers, just hardcore, old school workouts. These guys were STRONG and had amazing bodies. They often employed power lifting techniques such as the clean and press and snatch, not to mention the squat. One old school tool they employed to get into incredible shape was the kettlebell.

A kettlebell looks like a bowling ball with a handle and originated in Russia in the 1600’s. Some of those old school strongmen can be send hoisting one overhead in some of those famous black and white photos. Kettlebells are amazing tools for fat loss in that they require your entire muscular system to be recruited to complete many of the lifts. This whole body approach to exercise ensures you will burn more calories quickly and in turn, burn more fat as well. Nowadays, people are so interested in trying to perfect one body part at a time that they often neglect to do workouts that incorporate their entire body. The Strongmen of yesteryear understood how developing the strength and muscles of your ENTIRE body was much more efficient and practical than just focusing on just your bicep for instance. The more muscles you recruit, the more work you do, the more in shape you get in a MUCH quicker time.

So, if you are looking to really shed some fat, look at the workouts that were done hundreds of years ago. Kettlebells, barbells, power lifts, all designed to make one stronger, and leaner. Forget late night TV, look to an age gone by for your answers. Old school fat loss still wins every time!

How to build a tight set of gluteal muscles with kettlebells with 3 Simple Movements

Ok, in case you didn’t get it the first time, gluteal muscles are your BUNS. Who doesn’t want a tight set of buns when you are showing off at the beach? Well, if you don’t have a tight set, chances are, you won’t be showing off anyways. Heck, a whole industry was built around the concept of buns of steel so you know it is a subject worth delving into.

One of the more recent entries into the world of exercise equipment (in the US anyways) is the kettlebell and it makes a perfect tool for sculpting and toning your glutes. The kettlebell resembles a cannonball except that it has a large oval handle coming out of the top. While it has been used in Russia for hundreds of years, it has just recently been introduced into the US within the last 10 years or so. The principles of physiques are employed while using the kettlebell perhaps more efficiently than with any other exercise in existence. Your whole body works together to move the kettlebell through space in a dynamic compound movement that is designed to exercise your whole body at once. Your core muscles, and of course your gtuteal muscles, get an amazing workout in the process.

So, go grab a kettlebell (15-20 pounder for women and 36-40 pounder for men if you are just beginning) and let’s check out 3 simple movements you can do with a kettlebell to help you build a tight set of gluteal muscles.

1. Kettlebell Deadlift-Perhaps no other exercise is credited for creating as many perfect buns as the deadlift. A staple lift in powerlifting, the deadlift is an effective move that targets the core and particularly the glutes. The kettlebell deadlift is not much different. Simply squat down and grab the handle with both hands and then stand straight up letting the bell hang down freely in front of you. Then, squat down and put it back on the ground. Work to increase both your weight and your reps as you progress with this exercise.

2. Kettlebell Swing-This is the foundational movement for the kettlebell and a fantastic total body workout. Start out by squatting down to pick up the bell using both hands. Then, thrust your hips forward while standing up and allowing the bell to swing forward and up to your eye level. Then, allow the bell to swing down again and through your legs. This exercise, while it looks simple, will give your glutes a KILLER workout. Keep this one as the basis of your routine and you will have bulletproof buns in no time.

3. Kettlebell Clean-Again, because this move require full muscular recruitment and you will start from the squat position, it is an excellent workout that features the glutes as the foundation. This exercise is done by grasping the kettlebell with one hand and powering it up in one motion and bringing the kettlebell to rest on your forearm with your hand tucked under your chin like you are about to throw a punch with your arm tight to your side.

When beginning with any of these exercises, it is wise to seek the advice of a trained kettlebell instructor. While these exercises will make your butt the envy of the beach, no one will see it if you hurt yourself and are laid up. Get the hang of these exercises though and you will have billboard worthy buns in no time at all!

Ok, so here is the debate. We are all familiar with dumbbells, and for many of us, they represent our first foray into working out. I can remember the first time I grabbed a pair myself. They were the 10lb ones with the red plastic casing. The kind filled with cement that after awhile started dropping cement dust all over the place. I remember how great it felt to do those curls and feel my biceps burn. Yep, dumbbells represent many a fond memory for most of us which is why it is so hard for some to accept that there may be another player on the scene that is a WHOLE lot more effective and burning fat and getting you into shape.

You might have guessed from the title that I am talking about kettlebells. Described by some as “cannonballs with handle”, kettlebells are fairly new to the US but have been making quite a splash of late in the world of fitness. I often snicker when I overhear “fitness experts” (read: MUSCLEHEADS) at the gym talking about the FAD of kettlebells and how it is a worthless piece of equipment and will never compare to the workout you can get with a dumbbell. I even overheard some cry out “you can’t even do bench presses with them!” Well, here are the facts…

Kettlebells, while they may be new to you, are NOT new at all. In fact, history finds them showing up in a Russian dictionary as early as 1704, with some estimates dating them much earlier. Kettlebells, unlike dumbbells, require the use of your entire body when performing many of the exercises. Dumbbells often revolve around isolating one muscle at a time. For instance, one of the core exercises of the kettlebell, the swing, recruits just about every major muscle group to perform the movement. This type of workout will not only burn more fat than simply curling or pressing using a dumbbell, it will work to stretch and strengthen your entire body at the same time. As you build muscle over your ENTIRE frame, that increased muscle will in turn burn more calories working to speed up the fat loss you experience from using kettlebells.

To truly experience the difference, all you have to do is watch someone who is skilled with using a kettlebell alongside someone who is skilled at using dumbbells. The kettlebeller will be squatting, exploding upward, forcing the kettlebell through the air, and performing a full body workout while moving the whole time. The person handling the dumbbell will…curl their arm…lay on a bench and press up…stand still while doing triceps extensions…need I say more? But listen, don’t take my word for it…I have lost so much fat lately using the kettlebell, my brain may not be working right…;-) Pick up a kettlebell and get some instruction from a certified kettlebell instructor. After a few sessions, you may never pick up a dumbbell again. Heck, you may never NEED to…

Do you want a unique fat burning whole body workout in 30 minutes or less?

It seems pretty trite to say that we all want to get ripped and lean but do so in the shortest amount of time, but it is a trite saying that I hear over and over again. Everyone will ALWAYS be looking for shortcuts to weight loss and physical fitness. The problem is, many people look to pills and potions as their “shortcuts” and they would rather believe the crazy claims made by TV commercials than sound exercise principals. A little hard work can go a LONG way, but some folks are just too lazy to move off the couch and into the world of exercise.

For those that aren’t afraid of a little hard work, the good news is that there ARE ways in which you can get ripped and lean and it will only take you about 30 minutes a day. I am talking about COMPOUND MOVEMENTS. A compound movement is any movement in which you will engage many muscles of your body at one time. This type of exercise will allow you to work out many muscles at one time, burn more calories, and greatly speed up the time it takes for you to get in incredible shape. One piece of exercise equipment that features compound movements as part of its core principles is the kettlebell.

The kettlebell is a piece of equipment that looks like a bowling ball with a handle. Russian in origin, the kettlebell has been around for hundreds of years, but has just recently been introduced to the US. To workout using the kettlebell, you have to engage almost every muscle in your entire body. Each list is unilateral (when using only one kettlebell of course) and this forces you to maximize the principles of core stabilization to help support the lift and move the weight through the different planes of motion. Full body muscular recruitment coupled with a focus on core stabilization…sound like an effective workout to anyone? I hope so…

Ok, now, let’s talk about what I promised you. Here is how to get a fat burning whole body workout in 30 minutes or less. Just swing baby! Using a kettlebell that is. The kettlebell swing is the core foundational exercise of the kettlebell. It incorporates just about every muscle in your body and it will keep you moving the entire time helping you burn calories and shred the fat off in no time at all. To perform the exercise, you will grasp the handle of the kettlebell with two hands. Then, thrust your hips forward, keep your arms loose but extended and allow the kettlebell to swing forward. Then, allow it to swing back down and through your legs. Now, thrust your hips again increasing the momentum. Make sure you don’t over extend your back when the bell goes forward, but instead, stabilize your core when the kettlebell moves forward and keep your back fairly straight up and down. Sounds simple, huh? Well, it is fairly easy to get the hang of it, but you will soon realize, the work is NOT easy. Even with a fairly light weight, you will probably have trouble knocking out 20 or more swings at a time. Put it this way, for your first workout of kettlebell swings, you will probably not want to go for more than about 5-10 minutes of swings at the most. This will give you an incredible workout and depending how you feel the next day, you can alter the time and weight accordingly. Most folks are surprised at just how intense and effective this workout can be, so take it slow, be safe, and start incorporating one of the most effective exercises that exists into your regimen. A fat burning whole body workout in 30 minutes or less? Yep, kettlebell swings are the answer!