If my one goal was powerful legs then a barbell squat would be first pick every time, for a solid back then if I had to pick just one exercise I'd go for a weighted pull up, and for a strong chest I'd pick the bench press.
The point here is that to improve each separate section of your body there is one exercise the reign's supreme over all the others, but if you don't want to train each body part separately and you want one exercise that will build strength over your entire body, keep your body in great condition while training all your muscle groups to work together, then the number one exercise for that would have to be the Turkish Get-Up (TGU).
If you don't know what the Turkish get-up is, it's a full body exercise which basically takes you from a lying down position to a standing one; this sounds very basic and in reality it is but when performed correctly with the right amount of weight it is a perfect exercise for strengthening the entire body.
As with any exercise there are a few variations which you can perform like the lounge TGU, the squat TGU and the two handed TGU, although you will find the lounge style to be the most commonly used.
There is also a variety of equipment that you can utilize for the Turkish get-up, anything like barbells, dumbbells, clubs, kettlebells and sandbags, basically anything that is going to provide you with the necessary resistance can be used although you will find some equipment will make the movement more difficult than others.
How to perform the Turkish-Get Up (lounge style) Start by Lying on your back with your chosen weight beside you then using both hands raise the weight so that you are holding it in a straight arm perpendicular to the floor, once it is up and steady you can return the other arm to the floor.
Plant the foot that is on the same side as the weight close to your glutes and punch the weight into the air by contracting your abdominals and pushing with the planted foot so that you rise to your side and can rest on your opposite elbow, from here you can sit up further so that you are resting on your hand.
Now lift your body of the ground using the planted foot and the hand that is supporting you and tuck your other leg under and behind you so that you are kneeling on it, from here you bring your torso up to a vertical position.
Once you are steady in the kneeling position you simply stand up and that's it, you have just completed a Turkish get-up, now you can reverse these steps to go back down.
Important Points Keep your arm locked out and vertical the entire time, control over the weight is crucial Keep your eyes on the weight; this will help keep it under control Your shoulder must remain sunk down so it's nice and tight and not loose.
Benefits of the Turkish Get-Up The Turkish get-up has many benefits, as already mentioned it is for strengthening and conditioning the entire body but it also helps to build good balance and coordination.
Also it is a great rehabilitating the shoulder as it builds good strength and stability in the joint.
In fact the Turkish get-up with moderately light weights is possibly the best exercise you could do for shoulder rehabilitation provided it is performed correctly.
So that's it, if you are looking for that one exercise that is going to build great over all strength, condition your body and improve your balance and coordination as a added bonus then you shouldn't look past the Turkish get-up.
The point here is that to improve each separate section of your body there is one exercise the reign's supreme over all the others, but if you don't want to train each body part separately and you want one exercise that will build strength over your entire body, keep your body in great condition while training all your muscle groups to work together, then the number one exercise for that would have to be the Turkish Get-Up (TGU).
If you don't know what the Turkish get-up is, it's a full body exercise which basically takes you from a lying down position to a standing one; this sounds very basic and in reality it is but when performed correctly with the right amount of weight it is a perfect exercise for strengthening the entire body.
As with any exercise there are a few variations which you can perform like the lounge TGU, the squat TGU and the two handed TGU, although you will find the lounge style to be the most commonly used.
There is also a variety of equipment that you can utilize for the Turkish get-up, anything like barbells, dumbbells, clubs, kettlebells and sandbags, basically anything that is going to provide you with the necessary resistance can be used although you will find some equipment will make the movement more difficult than others.
How to perform the Turkish-Get Up (lounge style) Start by Lying on your back with your chosen weight beside you then using both hands raise the weight so that you are holding it in a straight arm perpendicular to the floor, once it is up and steady you can return the other arm to the floor.
Plant the foot that is on the same side as the weight close to your glutes and punch the weight into the air by contracting your abdominals and pushing with the planted foot so that you rise to your side and can rest on your opposite elbow, from here you can sit up further so that you are resting on your hand.
Now lift your body of the ground using the planted foot and the hand that is supporting you and tuck your other leg under and behind you so that you are kneeling on it, from here you bring your torso up to a vertical position.
Once you are steady in the kneeling position you simply stand up and that's it, you have just completed a Turkish get-up, now you can reverse these steps to go back down.
Important Points Keep your arm locked out and vertical the entire time, control over the weight is crucial Keep your eyes on the weight; this will help keep it under control Your shoulder must remain sunk down so it's nice and tight and not loose.
Benefits of the Turkish Get-Up The Turkish get-up has many benefits, as already mentioned it is for strengthening and conditioning the entire body but it also helps to build good balance and coordination.
Also it is a great rehabilitating the shoulder as it builds good strength and stability in the joint.
In fact the Turkish get-up with moderately light weights is possibly the best exercise you could do for shoulder rehabilitation provided it is performed correctly.
So that's it, if you are looking for that one exercise that is going to build great over all strength, condition your body and improve your balance and coordination as a added bonus then you shouldn't look past the Turkish get-up.