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Tip: The Barbell Challenge



Turkish getting up is one of the most comprehensive exercises available. It trains full-body strength, engine control, stability and mobility. It is usually done with a kettlebell or a dumbbell, but use a barbell and you increase the intensity, especially in the shoulders and forearms.

The challenge

Perform a repetition of the Turkish barbell with 40% off your body weight. Bonus points if you can do it without a spotter who gives you the bar.

That was & # 39; s. Just a repeat. Sounds easy, but you'll be surprised after only one repetition, if you can.

Approach

Suppose you raise the bar with your right hand.

  1. Lie on your back, your right knee is bent and your left leg is straight.
  2. Push the barbell up as if you were ground pressure.
  3. Press with your left arm on your elbow and then on your hand without letting your left leg jump up too high.
  4. When you get there, push your left leg through, bridge it for a moment, and slide it into a lunge position behind you.
  5. Press your left hand to enter a lunge position.
  6. Once you get there, just get up.
  7. Once you are up, you will return everything. Go back to the lunge position, bring your left hand down, slide the back leg back, and lie down.
  8. Lower the weight to the floor, lay in pain and feel ready.

If the technique feels off, you can try changing your grip. I knew people who were actually more successful if the weight was not completely centered.

If you could not do it for strength reasons, just run a few sets a day with a lower weight.

Finally, definitely not in a busy gym. You do not want to be the guy dropping a loaded dumbbell of a granny crunching on a gym ball. And make sure you use parenthesis, otherwise you will fail as a viral gym.


The Turkish dumbbell cast



Next-level Turkish get-ups



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