Jim Wendler created the famous 5/3/1 program that is guaranteed to increase your Bench/Military Press/Squat/Deadlift. It has worked for me in the past and has worked for every person that I have talked to about the program. His most recent T-nation article entitled “The Virtual Bench Press Seminar” is all about how to set yourself up for a perfect bench press, and lets face it, everyone and their mother would like to bench more, so check this article out and see if your form is horrible.
I have constantly praised Charlie Weingroff for being arguably the smartest guy in the fitness industry, and this post is nothing short of that. Here he goes over in (extreme) detail the rotary stability test on the FMS:
Yeah, that one. Not only does he go into great detail how to score the test, he gives great insight on where the movement itself originated from. The Rotary Stability is considered a “Primitive Movement Pattern”, which means we learn the movement when we are first learning motor control (which is around the ages of 4-6 months, give or take). Again Charlie’s stuff may not be the easiest to read, but it is still well worth anything that comes out of his mouth (err. fingers in this case).
The Turkish Get-Up is essentially the most functional exercise that you could ever do. It is a multi-part exercise that covers every movement pattern that your body has, in every plane of motion possible (in this dimension at least). It is an extremely difficult exercise to learn and your body must be fully capable to perform each of the individual movements before you combine them all into one. Tony Gentilcore made a video a few months ago about everything you need to know about the TGU. While the video is a little lengthy (about 30 minutes), it is very informative and covers all of the bases for performing the exercise safely and correctly. I advise that everyone watch this video and I highly recommend incorporating the TGU into your program.