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Always fun when I get to put the doctors to work! 😎
How To: Turkish Get-Up, the 5 essential steps💪🏻with coach Joynier and Elevate owners Dr. Meredith soelberg PT, DPT and Dr. Brooke Mitchell PT, DPT!
Here’s a great one to try - We appreciate the Turkish Get-Up (TGU) because it focuses on small stabilizing muscles and develops a solid movement foundation. Without a strong core, adequate mobility, and strong stabilizing muscles, the TGU will not let you progress to higher weights, so it’s incredibly effective for learning strong, quality movement.
Here are the important steps!
Begin lying on the floor with your arm at full extension, wrist straight, with your shoulder pulled down away from your ear. Your knee should be bent on the same side as the extended arm, with your heel pushing into the ground. The other arm should be out at 45 degrees. Keep your eyes on the kettle bell the entire time!
Step 1: Sit Up • Keep your eyes on the kettle bell, and smoothly sit up along the line of your opposite arm: first to the elbow, then to the hand. (Keep your shoulder down and maintain great posture!) Step 2: Hip Extension • Push from the heel of the bent leg and drive your hips up while squeezing your glutes. There should be a straight line from the kettle bell to the bottom hand.
Step 3: Sweep the Leg • Sweep the straight leg back and through to a half kneeling position with your shoulders square, eyes on the kettle bell, and make sure your shoulder is staying down.
Step 4: Half-Kneeling • Taking the hand off the floor, straighten the body by sitting upright at the waist to half-kneeling.
Step 5: Standing • Drive from the *front* heel to push yourself upwards into standing. Keep the shoulder blades back and down, and maintain a straight arm, eyes on the kettle bell still, before reversing the movement to come back down, step by step.
From the fetal position, roll onto your back and help the kettlebell into the straight arm position. Rotate your shoulder blade back and down so the arm sits nicely in the shoulder joint. Make sure the kettle bell lays comfortably against the back of the forearm. #stability #dedication #weightlifting #strength #focus #powerlifting #instafitness #shredded #grow #cardio #grind #squat #ripped #swole #sweat #strong #power #balance #pushpullgrind #grindout #trainhard #instafit #muscle #gymlife #repost #flexibility #mobility #flex #fitnessgear