JILL FANSLAU'S ARTICLE FEATURES AN EXERCISE DEMONSTRATED BY MEN’S HEALTH Fitness Director BJ Gaddour, that’s “simple but not easy” and works the whole body if weights are added. In "The Up-Down May Be the Simplest Metabolic Move You Ever Do". Fanslau describes the “up-down”, as an action in which “you just go from kneeling to standing to kneeling again”, and ‘continue to repeat.”
Fanslau explains that this one move not only builds strength, it raises heart rate, which she says renders it a “metabolic” exercise. In the process the hip flexors are stretched, which tend to become tight with lots of sitting.
I incorporated the variation known as the “prisoner up-down” into my strength routine several years ago. It the same exercise demonstrated by Gaddour, but with both hands behind the head and “tall” upper body positioning (straight trunk). Essentially, it seems as though any exercise described as “prisoner” is performed with this hand positioning.
The effort expended holding an upright posture while in motion to kneel then stand then kneel works the core. Keeping the arms elevated and hands behind the head works the upper body and adds to the difficulty in maintaining a tight, tall core.
Gaddour demonstrates good form for the basic up-down move and then shows how to add dumbbells, a kettle bell, and a sandbag in an embedded video. The article contains similar supporting information.
Those looking to start strength work might find this the perfect first-timer exercise as it is so simple to perform. The bodyweight basic version is a move that can easily be done at home, watching TV or playing with kids (challenge them to follow along).
The best part of complex whole-body strength exercises is that they tend to be FUNCTIONAL! Regardless of your purpose for adding strength work to a fitness program, being able to rise from a kneeling to standing position without the assistance of a fixed support or another body part, is a functional skill. Doing so gracefully is an action we associate with youthful vigor; struggling to do so gives the impression of infirmity and older age.
Mastering this one move, with and without weights, has functional and aesthetic benefits that extend beyond the gym.
RUN & MOVE HAPPY!
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
New! Search Box
Earned Runs is now searchable! Check it out...