This is a brief video of a key part of my workouts. The two movements are the Turkish Get-Up and the Chop. Both movements train the core, provide stability, and contribute to structural integrity. They are great diagnostic tools to determine imbalances in the body. When I add kettlebell swings, I take care of a lot of the primal patterns of movement that have allowed us to survive and thrive.

An athlete could center his program around these movements and an older person (you know, older than me) could get a great deal of rehabilitative effect.

I mainly do bodyweight exercises but I try to get these movements in (along with one other band movement) twice a week. It takes about 20 minutes. You won’t win a bodybuilding contest doing them but you will gain muscle and you will move more powerfully and elegantly.

My Turkish Get-Up is far from perfect because of things like no cartilage in my elbows, shoulder tendonitis, and lingering movement dysfunction because of a torn quadriceps tendon a couple of years back – but that’s why I like the movement so much. It uncovers the flaws and lets you systematically work on them.

Let me repeat my apology from the video. Unless you’re in the UFC, playing a Division I sport, or playing in a professional sports league that starts with an “N.” you shouldn’t be wearing the Under Armour stuff. I wore the shirt to give you a sense of the range of motion the shoulder goes through in this movement – and I’ll admit, I’m happy with the things I can kind of get away with at the soon to be age of 53.

Send me an email if you want more information on these movements or, even better, become a member of Brownstone Fitness and train to be YOUR best.