2 exercises you should be doing
There are some exercises that you won’t get enough of once you start seeing and feeling the benefits of them. You may not be familiar with these exercises, or have tried them before, but these will have a great carry over to the rest of your gym training.
PALLOF HOLD
For great abs and obliques, skip the sit-up or torso twist machines and do this safer, more effective, and very tough exercise. The Pallof Hold trains your core through its true primary function , acting as a stabilizer rather than a primary mover. This will carry over to amazingly well to all your other lifts like squats, deadlifts, overhead pressing and even sprinting.
Performing the Pallof Hold:
- Standing parallel to your cable machine, clasp the handle in both hands, palms together. Position yourself a few feet away from the cable to lift the rack and add tension. Make sure your feet are hip-width apart and your knees are just slightly bent.
- Bring the handle up to the center of your chest and press out. Extend your arms fully, noting how your body wants to lean toward the cable. Don’t let it.
- Either hold for 30s then swap sides or press the cables in and out from your chest as you hold.
TURKISH GET UPS
The Turkish Get Up will enhance your mobility through each of the major joints, the ankle, hip, spine and the shoulders. Most people are restricted in one or more of those areas, so regularly doing this exercise will help. The challenging nature of this exercise also has an amazing carry over into your other exercises too, and you should start noticing improvements in squats, overhead pressing and deadlifts. This exercise WILL make you more athletic.
Performing the Turkish Get Up:
- Press the Kettlebell Straight above Your Shoulder
- Roll onto Your Forearm
- Transition from Your Forearm to Your Hand
- Sweep Your Leg
- Kneel Under the Kettlebell
- Stand Up
- Reverse the Movement
