As part of my constant effort to improve and stay updated in my field, I make it a priority to catch up on what my fellow strength & conditioning and respected fitness colleagues are doing and researching on a regular basis. Each week, I have a list of websites that I visit, online journals that I read and blogs that I peruse.
One of the sites that is on my weekly list is T-Muscle.com (formerly T-Nation.com). Amongst all the bodybuilding articles that don't interest me that much anymore, you'll always find gems and cutting edge material from big-time experts in strength and conditioning.
Despite the name of the site (with the “T” meaning Testosterone), the fact of the matter is that some of the brightest coaches and authors write articles for T-Muscle. So when guys like Mike Boyle, Dan John, Alwyn Cosgrove or Mike Roussell write something, I'm definitely reading it.
Eric Cressey is one of those guys that I've been following and reading for a few years. Last week he wrote an article entitled “What I Learned in 2009” and is a synopsis of some of the most important things that he has learned and began to implement into his practice over the past year.
The point that really struck a chord with me was point # 4…
DO MORE GROUND-TO-STANDING TRANSITIONS
Cressey went on to talk about a rehab specialist from the Czech Republic (Dr. Pavel Kolar) and the research he has done in developmental kinesiology. Looking back at early motor development – where babies learn how to roll over, get on all 4s, then crawl, then stand and finally walk – Dr. Kolar suggested that we can look at this “ground to standing” development to help us re-establish proper functioning.
So what does this all mean for “regular people” like you and me?
Exercises like TGUs or lunges where your back knee slightly touches the ground can help your nervous system “re-learn” some of the the developmental fundamentals that you may have lost because of injury or years and years of bad training technique.
In fact, because of this article and minimal research that I have done on Dr. Kolar's work, I now have my clients and young athletes doing sprints where they start on their back and are required to turn over and go right into acceleration…kind of like the stuff we did during “old school” PE class.
The bottom line is that as good an exercise as we once believed Turkish Get-Ups to be, this is now more evidence that it could be one of the best exercises that you can do not only to lose fat and build muscle, but to stay healthy and mobile for years and years to come.
If you don't know how to do a TGU, then check out the video below and let me know if you have any questions…
If you can't view the video below, then you can see it HERE…
-Chris Lopez, CSCS, CTT