Sal DiStefano

grip yeah oh rounded back lifting but uh yeah same kind of a value yep uh next is the pistol squat it's a one-legged squat now the what's required to do a pistol squat besides being strong because it's a one-legged squat is great ankle mobility because the knee does have to travel forward you have to be able to sit up nice and upright and the the other leg needs to be able to sit out straight in front of you as you squat down this is uh a martial arts squat a lot of martial artists

We'll practice this and get good at this. And a pistol squat's just difficult to do. But when you get good at these and you can add, like, if I see someone doing a pistol squat holding something heavy, I mean, that's, to me, one of the most impressive.

We'll practice this and get good at this. And a pistol squat's just difficult to do. But when you get good at these and you can add, like, if I see someone doing a pistol squat holding something heavy, I mean, that's, to me, one of the most impressive.

We'll practice this and get good at this. And a pistol squat's just difficult to do. But when you get good at these and you can add, like, if I see someone doing a pistol squat holding something heavy, I mean, that's, to me, one of the most impressive.

This is the best hypertrophy lower body exercise body weight. Yeah.

This is the best hypertrophy lower body exercise body weight. Yeah.

This is the best hypertrophy lower body exercise body weight. Yeah.

Totally. Next up, one of my favorite exercises. In fact, I used to do this a lot when I was doing judo and jiu-jitsu. It was a one-arm clean and press.

Totally. Next up, one of my favorite exercises. In fact, I used to do this a lot when I was doing judo and jiu-jitsu. It was a one-arm clean and press.

Totally. Next up, one of my favorite exercises. In fact, I used to do this a lot when I was doing judo and jiu-jitsu. It was a one-arm clean and press.

uh you could sometimes you'll call it a circus press i love this i love this you know doing a clean is a it's a great exercise barbell cleans require a lot more skill than a dumbbell clean and so what's the value of that well the value is you don't have to spend as much time learning the technique you can get into it quicker and get the explosive power benefits faster which is why i like it so much

uh you could sometimes you'll call it a circus press i love this i love this you know doing a clean is a it's a great exercise barbell cleans require a lot more skill than a dumbbell clean and so what's the value of that well the value is you don't have to spend as much time learning the technique you can get into it quicker and get the explosive power benefits faster which is why i like it so much

uh you could sometimes you'll call it a circus press i love this i love this you know doing a clean is a it's a great exercise barbell cleans require a lot more skill than a dumbbell clean and so what's the value of that well the value is you don't have to spend as much time learning the technique you can get into it quicker and get the explosive power benefits faster which is why i like it so much

Yeah, this is a one-arm clean and press will give you explosive power in both the posterior chain and in the shoulder, which for athletic purposes is super valuable.

Yeah, this is a one-arm clean and press will give you explosive power in both the posterior chain and in the shoulder, which for athletic purposes is super valuable.

Yeah, this is a one-arm clean and press will give you explosive power in both the posterior chain and in the shoulder, which for athletic purposes is super valuable.

Next up is the Turkish get up. Now, this was an old school exercise that Turkish wrestlers used to do that then became popular with MMA fighters for a reason. Being able to take, to be laying down, take something, extend your arm and stand up with it all the way up.

Next up is the Turkish get up. Now, this was an old school exercise that Turkish wrestlers used to do that then became popular with MMA fighters for a reason. Being able to take, to be laying down, take something, extend your arm and stand up with it all the way up.

Next up is the Turkish get up. Now, this was an old school exercise that Turkish wrestlers used to do that then became popular with MMA fighters for a reason. Being able to take, to be laying down, take something, extend your arm and stand up with it all the way up.

Like obviously a grappler is going to benefit from having that kind of strength because you're grappling on the ground and maybe you need to stand up or move while there's weight on your body. There isn't a muscle that isn't involved in a proper Turkish get up. It requires whole body strength, but most importantly, whole body stability, isometric tension and stability is super involved in this.