Welcome to our weekend roundup, Three of the Best! Every Sunday, we'll post up Breaking Muscle's top three articles of the week. These pieces have caught your attention throughout the last seven days. So here they are in one place for you to consume, digest, and enjoy.


cal poly hip flow


#1 - Get Ready for Full Throttle: The Cal Poly Hip Flow

By Chris Holder


Don’t let the title “Hip Flow” fool you. This routine is about more than just the hips; it’s a full-body warm up and joint mobilization sequence.


The Cal Poly Hip Flow was designed to transition smoothly from one exercise to the next. It not only caters to the individual, but can also be an effective way to get big groups warm for the training you have ahead.




#2 - The Definitive Case for the Russian Swing

By Justin Lind


The debate has raged since 2004. That was the year a CrossFit Journal article hit the internet, touting the benefits of the overhead “American” kettlebell swing over the traditional, eye-level “Russian” swing. Breaking Muscle has featured top examinations and arguments from both sides.


Perhaps we should just call the overhead swing a two-handed snatch and the debate will cease. But even then, the overhead swing still represents a compromised position. 



#3 - Movement Medicine: Breaking Down the Turkish Get Up

By Craig Marker


The Turkish get up (TGU) is good for you, but it also leads to frequent expressions of disgust. This article will outline the benefits for TGUs, provide progressive steps and tips for performance, and suggest basic programming in attempts to motivate you to incorporate this movement into your weekly training routine.


Ten TGUs a day, four times a week is optimal, but your recommended dosage will vary on your needs. Make sure you get in your weekly dosage of get-ups and over time, your face might not scrunch up in disgust.




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Photo courtesy of Chris Holder.

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