Ask Al - The Only Three Exercises You Really Need

Al Kavadlo

16 Nov 202103:13

Summary

TLDRIn this 'Ask Al' episode, Al Cavadlo addresses Melvin's question about the top three exercises he'd choose if limited to that number. Al recommends squats for their functional and comprehensive lower body workout, including the core and mobility benefits. He suggests hanging to strengthen the upper body, particularly the hands and grip, which are crucial for daily activities. Lastly, Al picks the handstand for its upper body strengthening benefits, especially for the shoulders and triceps. He acknowledges other great exercises like push-ups, dips, and rows, but emphasizes the importance of walking, which he doesn't consider an exercise but a beneficial activity often neglected.

Takeaways

🏋️‍♂️ The first recommended exercise is the squat, which is functional, efficient, and works multiple muscle groups including the lower body, abs, and lower back with a mobility component.
🚀 Squats can be scaled for beginners with 10-20 reps and advanced to hundreds in a row or with added weight, including one-legged squats.
🤲 The second exercise is hanging, which is crucial for developing grip strength, an essential component of upper body strength used in daily activities.
🌱 Beginners can start with partial hangs and progress to chin-ups, pull-ups, single-arm hangs, monkey bars, or traveling rings.
🤸‍♂️ The third exercise is the handstand, which complements hanging and strengthens the upper body, especially the shoulders and triceps.
🧍‍♂️ Handstands can be learned against a wall and eventually progressed to free-standing or one-armed variations.
🙅‍♂️ For those averse to inversions, an alternative to handstands is pressing a weight overhead, which offers similar muscle benefits.
🤔 Al Cavadlo acknowledges that there are many other great exercises like push-ups, dips, rows, lunges, and bridges.
🚶‍♂️ Walking is also highlighted as an important activity for health, but it's not considered an exercise in this context.
👍 The video encourages viewers to like, subscribe, and leave questions in the comments for potential answers in future episodes.
👋 Al Cavadlo signs off, reminding viewers of the importance of these exercises in their workout routines.

Q & A

What is the main topic of the video script?
-The main topic is the discussion of Al Cavadlo's top three exercises he would choose if limited to just three.
Why does Al Cavadlo consider the squat as one of his top three exercises?
-Al Cavadlo includes the squat because it is a functional and efficient movement that works many muscles at once, including the entire lower body, abs, and lower back, and also has a big mobility component.
How can beginners start practicing squats according to Al Cavadlo?
-Beginners can start with 10 or 20 repetitions at a time and progress to doing hundreds in a row as they become more advanced.
What is the second exercise Al Cavadlo recommends and why is it important?
-The second exercise is hanging. It is important because it works the entire upper body, especially the hands and grip, which are crucial for upper body strength and are used throughout the day.
How can someone who is not able to hang progress in this exercise?
-They can start with partial hangs, where one foot remains in contact with the ground, and eventually progress to chin-ups, pull-ups, or single-arm hangs.
What is the third exercise Al Cavadlo suggests and what does it strengthen?
-The third exercise is the handstand, which strengthens the entire upper body, especially the shoulders and triceps.
How can beginners start learning the handstand according to the script?
-Beginners can start by kicking up against a wall or by walking their body toward the wall from a push-up position.
What is an alternative to handstands for those who cannot or will not do them?
-An alternative is pressing a weight overhead, which provides similar muscle benefits but in the opposite direction.
What other exercises does Al Cavadlo mention as being great but not part of his top three?
-Al Cavadlo mentions push-ups, dips, rows, lunges, and bridges as other great exercises.
What does Al Cavadlo think about walking and its importance?
-Al Cavadlo believes walking is really important and good for the body, but he doesn't consider it an exercise in the context of this discussion.
How can viewers engage with Al Cavadlo's content and contribute their own questions?
-Viewers can engage by giving a thumbs up, subscribing, and leaving a question in the comment section for a chance to be answered in the next 'Ask Al' episode.

Outlines

00:00

🏋️‍♂️ Essential Exercises for All-Around Fitness

Al Cavadlo introduces a hypothetical scenario where he must choose only three exercises for a comprehensive workout. He emphasizes the importance of not limiting oneself to just three but agrees to explore the question for its value. The first exercise he recommends is the squat, highlighting its functionality, efficiency, and ability to work multiple muscle groups, including the lower body, abs, and lower back. Squats also improve mobility and can be scaled for beginners or advanced practitioners. The second exercise is the hanging exercise, which is crucial for upper body strength, particularly the hands and grip. Al suggests progressions like partial hangs, chin-ups, and pull-ups. Lastly, the handstand is chosen for its ability to strengthen the entire upper body, especially the shoulders and triceps, with progressions from wall-assisted to free-standing handstands.

Mindmap

Keywords

💡Squat

A squat is a compound exercise that involves bending the knees and hips to lower the body as if sitting down while keeping the chest upright and feet flat on the floor. In the video, Al Cavadlo emphasizes the squat as a foundational exercise for its functional and efficient movement that engages multiple muscle groups, including the lower body, abs, and lower back. It is also noted for its cardiovascular benefits and potential for progression, such as increasing reps or incorporating weight.

💡Functional Movement

Functional movement refers to physical activities that mimic natural human movements and are beneficial for everyday tasks. In the context of the video, Al Cavadlo discusses how squats are a functional movement because they not only work multiple muscle groups but also simulate actions like sitting and standing, which are essential for daily life.

💡Mobility

Mobility in fitness refers to the range of motion available at a joint or a series of joints. The script mentions that squats have a 'big mobility component,' indicating that they improve flexibility and the ability to move through a full range of motion, which is crucial for injury prevention and overall physical health.

💡Hanging

Hanging is an exercise where the individual suspends their body weight from a bar or similar apparatus using their hands. The video highlights hanging as an essential exercise for developing upper body strength, particularly the hands and grip. Al Cavadlo suggests that it is a basic ability for anyone with functional hands and can be progressed to more advanced movements like chin-ups or single-arm hangs.

💡Grip Strength

Grip strength is the force exerted by the hand muscles to hold, grasp, or squeeze an object. In the script, Al Cavadlo identifies grip strength as a critical component of upper body strength, as it is used in almost all upper body activities. Hanging is recommended as a way to improve grip strength, which is essential for daily tasks and more complex exercises.

💡Handstand

A handstand is an inversion exercise where the body is balanced upside down on the hands. The video describes it as a great complement to hanging, strengthening the entire upper body, with a focus on the shoulders and triceps. Beginners can start with variations against a wall, eventually progressing to a free-standing handstand or more advanced versions like one-arm handstands.

💡Inversions

Inversions are physical exercises where the body is turned upside down, counteracting the effects of gravity as we typically experience in upright positions. The script mentions handstands as an example of an inversion, which can be beneficial for the body but may not be suitable for everyone. Al Cavadlo suggests an alternative for those who cannot or prefer not to perform inversions.

💡Progression

Progression in fitness refers to the systematic increase in the difficulty or intensity of an exercise over time to improve strength, endurance, or skill. The video discusses various progressions for the exercises mentioned, such as increasing the number of squat repetitions, moving from partial hangs to full hangs, and advancing from a wall-supported handstand to a free-standing one.

💡Chin-ups and Pull-ups

Chin-ups and pull-ups are upper body strength exercises performed on a bar where the individual pulls their body up towards the bar using their arms. In the script, these exercises are mentioned as progressions from hanging, targeting the back, biceps, and forearms, and are considered advanced upper body exercises.

💡Push-ups

A push-up is a bodyweight exercise in which the body is lowered towards the ground while maintaining a straight line from the head to the feet, and then pushed back up. The video uses the push-up position as a starting point for beginners to learn the handstand, illustrating how foundational push-ups are for building upper body strength and preparing for more complex movements.

💡Walking

Walking is a form of low-impact aerobic exercise and a natural human activity for transportation. While Al Cavadlo mentions walking as important for health, he does not consider it an exercise in the context of the video, which focuses on more dynamic and strength-building activities. However, he acknowledges that most people do not walk enough, implying its significance for overall health and well-being.

Highlights

Al Cavadlo introduces the hypothetical scenario of choosing only three exercises for a workout routine.

Squats are chosen as the first exercise due to their functional and efficient movement, working multiple muscle groups and improving heart and lung function.

Beginners can start with 10 or 20 squat repetitions, while advanced practitioners can progress to hundreds in a row.

Squats can be modified by adding weight or progressing to one-legged squats for increased difficulty.

Hanging is the second exercise selected, emphasizing its importance for upper body strength, especially grip strength.

Hanging can be started with partial hangs for beginners and progressed to chin-ups, pull-ups, or single-arm hangs.

The handstand is the third exercise chosen, complementing hanging and strengthening the upper body, particularly the shoulders and triceps.

Beginners can start handstands against a wall or by walking towards the wall from a push-up position.

Advanced handstand progressions include free-standing handstands or one-arm handstands.

For those averse to inversions, pressing a weight overhead is suggested as an alternative to handstands.

Other great exercises are mentioned, such as push-ups, dips, rows, lunges, and bridges, but not considered in the top three.

Walking is highlighted as important for health but not categorized as an exercise in this context.

The video encourages viewers to subscribe and leave questions in the comments for future episodes.

Al Cavadlo signs off, emphasizing the importance of the chosen exercises for a well-rounded workout routine.

The video aims to spark interest and guide viewers on effective exercise selection for strength and mobility.

A hypothetical scenario is presented to engage viewers in considering the essentials of a workout routine.

The video provides practical advice for exercise progression and modification to suit different skill levels.

An alternative exercise is offered for those who may not be comfortable with certain movements, promoting inclusivity.