3. Turkish Getup
What it works:
The movement’s a bit awkward to navigate at first, but it’s worth taking the time to perfect the Turkish getup. This is a total-body exercise and, though it may not seem like it, it absolutely shreds your core because it requires activation and stabilization. It also helps develop your shoulder muscles and their overall stability, helps to fix any imbalances, and is a great metabolic exercise since it requires all the muscles in your body to work together to complete the movement.
How to do it:
You can do this with a kettlebell or dumbbell—just be sure to start out light. Lying on your back, grab the weight with your left hand, and lift and lock your arm. Bend your left knee, and keep your right leg straight out on the ground. Then, pushing off your left foot, roll onto your right hip and come up onto your right elbow. Push up onto your right hand, and bring your back off the ground. Next, thread your right leg back into a kneeling position. Your arm should still be locked out. “This is a whole-body exercise—particularly a shoulder developer—but it’s not meant to fatigue your arms,” Langowski says. From this kneeling position, take a deep breath, tighten your core, and lunge forward to a standing position. Reverse the process to come back down to the starting position.
Complete 3 sets of 6-10 reps on each arm. Superset this with exercise #4: Lateral isometric squat walk (sumo crab walk).
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