Tag Archives: shoulder health

Build Bulletproof Shoulders With The Turkish Get Up

The Turkish Get Up is possibly one of the most fun things you can do with your clothes on.

And if done well the benefits are far reaching.

I use it with my guys mostly for the shoulder health aspects, not necessarily the core strength that most people talk about.

While we are supporting the bell in an outstretched arm, we move our body around underneath it, we take our arm from straight out in front of us, to out to the side and eventually overhead.
All under significant load (you do use load on your get ups don’t you…..?)

If we keep our neck long and our thumb angled so it points slightly rearwards, the loading through our scapula (shoulder blade) is a very real thing, which means the muscles that control that scapula are working very hard as we go from lying down to either sitting or standing.

Now there’s a lot of words there, and I could write a lot more, but instead I invite you to watch this tutorial video instead.
It’s about 10 minutes long, but should answer most of the questions we get on the Get Up:

Turkish Get Up tutorial from Dave Hedges on Vimeo.

In my old Kettlebell Workshop series, the Get Up featured in Level 2.
I’ve had several requests over the last couple of months for more details on the Turkish Get up and on Kettlebells in general.

I think it’s time to dust off the old workshops this year.

In the next few weeks I’ll announce a Level 1 & 2 Kettlebell Workshop, which will give you everything you need to know about:
Level 1 – Swing, Goblet Squat, Press
Level 2 – Turkish Get Up, Clean

These workshops are open to everyone from absolute novices to experienced coaches.

Be sure you’re on the mailing list to get the announcement.
Until then, here’s the manuals I mentioned:

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Regards

Dave Hedges

Monday Mobility – Swing Your Clubs!

Last week we restarted our Monday Mobility series with a great Thoracic Mobility drill ( <– that was a link to it in case you didn’t spot it)

Lets stay on a theme, the upper back, shoulder and chest. Ie, the thoracic region.

If there was a single catch all for the entire thoracic region, I’d have to say the Indian Club is it.

Last weeks drill showed you how to extend the spine, which open the ribs and allows the scapula to move more freely.
Swinging the Indian Club shows the shoulder blade how to move.

This little video is a few of the swings we use with the club, including some that add in the lower body:

The key is to allow the weight of the club to take you.
You follow the club, you allow IT to do the work.
You feel it pull on you, extending the limb and opening out the motion.

Meaning your muscles can relax (within reason of course), this relaxation allows the centrifugal pull from the club to place a gentle traction on the joints of the arm and shoulder, load and stretch the muscles in each and every direction within the swing and allow “overactive” to chill out while “underactive” wakes up.

Another way to think of this is, you’ve used last weeks stretch to prep for movement, now we get that movement oiled up and smooth.

This is an old (2012) video tutorial of the absolute basics:

Since then we’ve learned a lot.

The big thing, which I hope you’ll spot watching the first video and comparing it to the second, is that we have discovered the value of the extension, of allowing the club to draw us into a reach.

It’s this reach that is magic.
And it’s a major point we labour in our workshops, the next of which is very soon:

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If you come to the workshop, we will ensure you leave competent with the clubs, and you’l have your own set of Pahlavandles to continue practicing with.

I’ll see you there.

Regards
Dave Hedges

Shoulder Health & Improved Posture

Evolution

Take a look at the picture.

While it maybe humorous, it is alarmingly close to the truth (as all good humour is..)

The last image, the guy sat at the desk, hunched over a keyboard is how many of us spend 8 hours or more every day. Imagine the havoc that will play on your posture.

Now, ok, you go to the gym, but really is an hour in the gym going to undo 8 hours of sitting at desk? And is your program helping or is it hindering your progress?

I’m not going to go inot the ins and outs of program design here, but I will pass on a tip I have on good authority with regards to program design:

Pull more than you push – Eric Cressey (www.ericcressey.com)

That means all you bench press addicts better add in some chins, Dumbell/Kettlebell cleans and rows into your routines quick sharp.

But for ongoing general shoulder health we have to take basic good habits out of the gym and into our daily grind. We Continue reading Shoulder Health & Improved Posture