I was digging in my blog drafts folder and I found this blog post.
It is from Tyler Bramlett.
Speaking of Tyler, I was just booking my trip to California to visit him in August. Looking forward to it!
I got a great tip from Tyler today to help you with your shoulder stability.
Enjoy the tip!
Rick Kaselj, MS
Building World Class Shoulder Stability with Kettlebells
CLICK HERE to watch the YouTube video.
I am going to teach you guys how to build awesome stability in your shoulders using a kettlebell. This is an exercise that I absolutely love which is called the Turkish Get Up and Press.
I am going to show you guys a spin on the exercise which is extremely complicated that is going to build stability in your shoulder that you cannot build in any other way.
Now, you may think that I am crazy or I am just bluffing this exercise but try it for yourselves at home and you will know instantly that this is one of the best exercises that you can do for full range of motion shoulder stability.
First thing is, you will need a kettlebell. I am going to walk you through the exercise as we go. I hope I will be able to do it correctly because it’s a very challenging complex exercise.
Turkish Get Up and Press
Lie on your back. I am going to start with a kettlebell, a light kettlebell. Locked up in the overhead position and the bottom is up. So we are looking for the kettlebell to be above your wrist.
From there you lift the same side leg as your arm is holding the kettlebell. Arm is at 45 degree angle and cap your shoulder down as if you are going to do a bench press. From there you bring your elbow down and back up so you will be doing a press.
Turkish Get Up and Press
And then, squeeze your stomach muscles. Come up to your elbow and keep it tight. Come down to your hip with your elbow and back up do another press. Come up with your hand nice and slow down to your hip back up to the top position. Pop your hips up and you are going to hold this position, come down, back up and then bring your leg through so your body is in that 90 degree kneel position. This is one of my favorite ones.
Come down as far as you feel comfortable because this one stretches your shoulder capsule as it is strengthening it. Press it up, come back to the kneel position, save your core and save your hips, come down and press up. Finally, stand up under control, then press down, press it back up and lock it up.
Now that’s 7 presses as you go to the Turkish Get Up and the Bottoms Up Position. That is only 25lbs. kettlebell but I can feel my wrist, my grip, my shoulder, and my core burning all the same time. So if you guys want an extremely challenging exercise that will build bulletproof shoulders, then you got to try the Bottoms Up, Turkish Get Up and press with kettlebell.
Now if you guys want a learn more about me, check out GarageWarrior.com.
I hope you guys practice this exercise at home and we will talk to you soon.
If you want to decrease pain, improve range of motion and increase shoulder stability, then check out the Scapular Stabilization Exercises program here: