The Illustrated Art of Manliness by Brett McKay & Ted Slampyak

Author:Brett McKay & Ted Slampyak
Language: eng
Format: epub
Tags: Health & Fitness / Men’S Health, Family & Relationships / Parenting / Fatherhood, Family & Relationships / Dating, Reference / Etiquette
Publisher: Little, Brown and Company
Published: 2017-05-15T16:00:00+00:00

TURKISH GET-UP

THE TURKISH Get-up looks easy, but—holy smokes—it’s a killer exercise. Start off with a lighter kettlebell when you first start doing it. As you proceed, keep the arm that’s holding the kettlebell straight and your eyes on the weight during the entire lift. Take it slow and be deliberate with your movements.

1: LIE down on your back. Hold the kettlebell in your right hand and fully extend your right arm above you so that you’re holding the kettlebell above your chest. Your shoulder should be tight in the socket. To achieve this, think about “packing” your shoulder blade down and back. Your lat should be touching the ground.

2: BEND your right leg at your knee so that your right heel is near your butt. Keep your left leg straight. Place your left arm out to the side, palm facedown on the ground. Keep your right arm fully extended above your head and your eyes on the kettlebell.

3: BEGIN to lift your right shoulder off the ground and come up and rest on your left elbow. Keep the kettlebell above you, held by your fully extended right arm. Keep your chest up and out.

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