How to Build An Iron Man Body

Greetings, busy pros!

Chances you are a busy, stressed and feeling like your body is not moving properly. Let me show you my secret movement for a life time of strength, stability, and mobility. The Turkish get-up.

This dynamic and versatile movement is a true powerhouse when it comes to enhancing overall fitness and functional strength.

Now let's get into why Turkish get-ups deserve a prime spot in your workout routine, along with some examples and alternative movements to complement your training.

Why Turkish Get-Ups?

The Turkish get-up is a full-body exercise that engages multiple muscle groups simultaneously, making it incredibly efficient for building strength and stability. This movement requires coordination, balance, and control throughout the entire range of motion, helping to improve overall mobility and joint health. By mastering the Turkish get-up, you'll develop functional strength that translates into real-life activities and sports performance.

How to Perform a Turkish Get-Up:

1. Starting Position: Begin by lying on your back with a kettlebell or dumbbell in one hand, arm extended towards the ceiling. Bend the same-side knee and plant the foot firmly on the ground.
2. Roll to Elbow: Roll onto your side and prop yourself up onto your elbow, keeping the weight extended overhead.
3. Lift to Hand: Push through your planted foot and lift your torso off the ground, coming up onto your hand.
4. Bridge and Sweep: Drive through your planted foot to lift your hips off the ground, creating a bridge position. Sweep the leg opposite to the weight underneath your body.
5. Kneeling Position: Transition into a kneeling position, ensuring stability and control throughout the movement.
6. Stand Tall: Push through the front foot and hand to come to a standing position, maintaining a strong core and stable shoulder.
7. Reverse the Movement: Reverse the steps to return to the starting position, maintaining control and stability throughout.

Alternative Movements:

While Turkish get-ups are incredibly effective, they may not be suitable for everyone due to mobility restrictions or other limitations. Here are some alternative movements that offer similar benefits:

1. Single-Arm Overhead Carry: This exercise challenges stability and core strength while promoting shoulder stability and mobility.
2. Single-Leg Romanian Deadlift: Strengthen the posterior chain and improve balance and stability with this unilateral movement.
3. Pilates Roll-Up: Enhance core strength and spinal mobility with this exercise, which focuses on controlled movement through the spine.
4. Bulgarian Split Squat: Target the lower body while improving balance and stability with this unilateral squat variation.
5. Plank with Shoulder Tap: Build core stability and shoulder strength with this dynamic plank variation, which also improves coordination and proprioception.

Incorporate Turkish get-ups and these alternative movements into your workout routine to build strength, stability, and mobility from head to toe. I recommend adding them in the warm up or cool down of your workout. Then slowly add them to your strength routine.

Stay healthy, stay competitive.

Sebastian, Co-Founder, Pro FitLife