Ask Al - Three Simple Exercises for Bulletproof Joints (Do These Every Day)
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- Опубликовано: 4 окт 2024
- Calisthenics Expert Al Kavadlo explains how to "bulletproof" your body with 3 simple exercises that you can do every day.
Check out Al's program Old Man Strength for more: strongandfit.c...
When I get up I do the three movements I must do every day as recommended by Al, Fitness FAQs, Without the Gym, the Bioneer, Calisthenic Movement, Dan John, Tim Anderson from Original Strength and Pat Flynn. Then it's time for bed.
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sometimes i wonder if any of them do the things they recommend we do every day every day themselves
Hahaha! Yeah, it would save so much time if all of these guys could just agree on the same three exercises!
🤣 🤣 🤣 that's 30 exercise a day to bullet proof joints.
I am curious, what are these exercises?
Something that really stuck with me is what Steve Maxwell told us at one of his seminars a dozen years ago: Exercise, that is a routine designed for overall fitness, can never lead to injury. If you get injured during training, you are not exercising. The point of exercise is injury prevention, rehabilitation and fitness maintenance.
I sort of understood that, but hearing it like that made me reevaluate my approach. It made me consider the cost vs benefit ratio of a specific exercise, including form, reps, sets and load. Anyone that enjoys being fit for a long time already understands how easy it is to get carried away when working out.
I'm 56 now. I am injury free, functionally fit and lean. In my experience to be lean and strong is far superior to being big and strong. There is no comparison in overall athletic ability and capacity, unless you are only interested in lifting PR's. Unfortunately in NA, far to many want to be hulks and sacrifice their health and wellbeing to fit into large clothing, including going for HRT and other pharmaceutical approaches when the effort alone isn't enough.
My 3 fav exercises to help bulletproof my body are face pulls, jefferson curls and walking backwards.
These are fantastic! Thank you so much for these simple yet productive exercises coach!
Whoah red delta is here
Honestly those are great exercises! Well done video!
1:20 Pure truth! Started re-training at 59 and got some injuries. I knew it was my fault for doing certain exercises (narrow grip vertical rows- thanks Arnold] which are now known to be harmful. Now 5 years later, I do good forrm and know my limits, so I can recover well and stay consistent in my gains.
hey al, thanks so much for this video. i've been getting back into running after a long break. i used to run ~10 miles per day but that was 4 or 5 years ago. Since starting again, I've had shin splints and some other injuries/pains that I never experienced before. This video really made me realize how I am definitely falling into this trap of demanding too much of my body in too short a time. I'm going to reduce the distance, stretch more, and let my body get used to running again. I really need to push back against looking back to what I used to be able to do and focus on what I can now and will be able to in the near future. Thanks for these videos! Long time fan :)
Hi Al, riddle me this you legend... What three exercises would you recommend for someone looking to rebuild their core having suffered a herniated disc (L4-L5 specifically, if you're asking...)? Keep up the top work my dude!
I started to do yoga regularly as a supplement to calisthenics, mainly to improve tendon strength and flexibility. The deep squat and down dog are both fundamental yoga poses. I’ve made significant overall fitness gains in the last year doing it regularly. An advanced vinyasa yoga routine can be incredibly intense and challenging, especially when the holds are upwards of five breaths. Easier routines are also good on alternate rest days from calisthenics.
Just started yoga at 60. Very challenging. One of the few guys in the classes. Not sure why most men don’t do yoga. Give it a try.
I love Al's style and approach so much, it's just amazing. Thank you, man!
Calisthenics is the maximum of strength and power expressed in bodyweight, I started my journey with Caliwer and I am achieving amazing results
This looks like a great routine to do first thing in the morning, or to wind down before bed, or as a warm up…or a cool down! Very versatile sequence. 👍🏻
That brings to mind Dan John’s Easy Strength. A little, often, over long time.
Thanks for the sensible advice!
It's hilarious how many people fear getting "muscle-bound." In the 70's my GF trained weights with me. People said: "Women aren't supposed to lift weights! She's going to look like a man! You shouldn't force her to!" Never forced her, she WANTED to.
Not only do women hardly ever bulk up much (without roids), but most of them actually look better with a little muscle development.
As I used to tell girlfriends, "I come from farming people -- I like a woman who looks like she can do some useful work."
@@stevenscott2136 Amen to that!
Another great video Al, keep em coming.
What a whippersnapper we have here! Keep giving your great advice for old and young alike ;)
Hey hey hey Al. Three great movements for a simple, everyday mobility routine. Having read some of the comments, I think it's probably worth pointing out that these movements, as great as they are, are just three movements in a whole encyclopaedia of such movements. Try them out to see if they work for you and if not try something else 🤷♂️. Consistency, as always, is the key to progress, but it's important to enjoy the journey as well as the results. The active hang, indeed any hanging with total body tension is really beneficial, particularly for the shoulders, which can take a real hammering with calisthenics. Downward Dog also really good and any deep squat position works the hips, knees and ankle flexion. I'm currently working my way through the "Old Man Strength" programme and loving the mix of mobility, strength, flexibility and active recovery in the programme.
Hey hey hey Al.
A few questions:
1) what are your thoughts on kettlebells and how would you implement them alongside bodyweight?
2) How would you train strength and conditioning for Brazilian Jiu-Jitsu?
Kind regards
Awesome one!
Great video! Maybe I should have rephrased my question a bit...I'm not actually concerned about "getting big" (I did that a few years back and it was fun to bodybuild/get super strong and all, but hypertrophy training just takes a lot of time), I was more just curious on movements you recommend that are more "mobility-focused" rather than "strength/hypertrophy focused"
That being said, you still nailed it! As a distance runner, my tight hips are usually my main nemesis, I love the squat pry and have never tried it...will check it out! Thanks for another great video...you are a fountain of wisdom!
Gotta say pretty good stuff.
Any plans to make a Kindle version of Old Man Strength?
Thx All!!!
Was the cut that named the exercise intended to be like the Convict Conditioning videos or was that a happy accident? Love the videos; thanks, Al!
Good job!
Great video Al!
Hi Al. I'm wondering if you can recommend a specific pull-up bar. I'm loving calisthenics and I'd like a recommend bar. Are you able to help? Thank you! Love your channel!
Hello Al, I'd like to say that I really appreciate your work. Something that I think about is how to correctly rehabilitate shoulder mobility and strength in all ranges of motion. This is often tricky as I find that the shoulder can gain strength when coming back from an injury - through the range of motion seems to be fairly simplistic. I have difficulty clasping my hands behind my back, for instance, bringing one arm over the back and the other from under the back. Are there any drills that you would recommend for the rotator cuff and for the general mobility of the shoulder girdle? Thank you for your time. I look forward to your perspective.
Al, I LOVE the hilarious memes you throw in at the perfect times. Keep up the hilarious and educational content.
Thanks Al you the man.
Enjoy Elohim !
How do you go about strengthening your ankles and achilles tendon?
The Shock Master reference 🤣🤣🤣
Do you have a program for women over 40?
ITS PAUL COACH WADE! I KNOW IT IS.... Ive read the book many times. IT HIM.. I have closure now!!!! MY BOOK HERO thank you for changing my life
Hey Al, my knees ache every time I do squats or lunges. I was wondering if I am doing something wrong during the exercise or what....? Any advice or recommendations on how to fix this?
Thanks for suggesting the 3 moves. I do reverse Australian pullup and garland pose squat. They can be substitutes for active hang and squat and pry? I also do pike pushup. Can it substitute downward dog?
Hi Al, somewhat related, how do you strengthen your tendons? I had to stop my push-ups because I had golfer''s elbow (elbow tendonitis). Then, about a year later, I got shoulder tendonitis. Is there a group of exercises or diet that would help strengthen tendons?
use elastic bands to perform flexions, extensions for the elbow, supination and pronation for the wrists, and internal and external rotation for the shoulders, try to do a big number of repetitions with low intensity, make sure you rest enough at night, eat anti-inflamatory foods, give it time to heal without putting to much pressure on the structures that are affected ;) with patience you can heal and also strengthen
Tendonites isn't due to weak tendons. It's an injury due to repetitive overuse. This is usually from: 1) insufficient rest and recovery in between workouts 2) lack of variations 3) Lack of antagonist use. If you push, you must equally perform the opposite movement and pull 4) Poor form, sloppy and/or incomplete movement, as in not full range or poor angulation.
eqw321 advice is good.
Get yourself a Flexbar from Theraband and do what’s called the “Reverse Tyler Twist”. It provides eccentric loading of the tendons & muscles which stimulates healing. Simply resting it won’t effectively solve the problem since it’s a degenerative condition.
Medial epicondylitis, which is what you have, also affects climbers. Here’s a good demo video from a climber: ruclips.net/video/1d3wwVnKrB0/видео.html
The blue Flexbar is the heaviest - don’t start with that! Start with a red one then progress to a green before doing the blue. I’ve had both tennis and golfers elbow and this Flexbar work solve it within 2 weeks. Good luck!
Hi AL! What do you recommend for shoulder injury recovery and gradual strength improvement In said area?
Hey Al.... I bought your book few days ago and did my first week 1 exercise today.
I felt good during and after, not much trouble but..
After getting home I felt really stiff in my lower left back. I hurt it real bad last year but MRI came back OK few months ago.
My question is: Should I still continue with my calisthenics workouts with a slight back injury?
Love the channel too btw.
Hi Shane - Thanks for the comment! If you have a previous injury, you may need to modify the routine accordingly. Listen to your body and take extra rest if you need it.
@@alkavadlo sounds about right Al, I will take a little time to recover and start real slow next time. Thanks.
Hey, Where can I ask a question on different training problem? :)
any fellow Kavadloer's who are going through Get Strong, what are you doing about the 90 seconds rest limit between sets?
I still find it a little brutal even after months of training 😭
What is the optimal number of sets and reps?
Till failure, of course.
👍🏾
Help, I did these three exercises and now I'm so buffed out I can't bring my hands close enough in front of me to touch my fingers!
It’s always funny to me how people think your just accidentally going to eat 3000+ calories a day, lift heavy weights and get really big and strong 😂