Ask Al - The Only Three Exercises You Really Need
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
- ποΈββοΈ 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.
- π 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.
- π€² The second exercise is hanging, which is crucial for developing grip strength, an essential component of upper body strength used in daily activities.
- π± Beginners can start with partial hangs and progress to chin-ups, pull-ups, single-arm hangs, monkey bars, or traveling rings.
- π€ΈββοΈ The third exercise is the handstand, which complements hanging and strengthens the upper body, especially the shoulders and triceps.
- π§ββοΈ Handstands can be learned against a wall and eventually progressed to free-standing or one-armed variations.
- π ββοΈ For those averse to inversions, an alternative to handstands is pressing a weight overhead, which offers similar muscle benefits.
- π€ Al Cavadlo acknowledges that there are many other great exercises like push-ups, dips, rows, lunges, and bridges.
- πΆββοΈ Walking is also highlighted as an important activity for health, but it's not considered an exercise in this context.
- π The video encourages viewers to like, subscribe, and leave questions in the comments for potential answers in future episodes.
- π 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
ποΈββοΈ 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
π‘Squat
π‘Functional Movement
π‘Mobility
π‘Hanging
π‘Grip Strength
π‘Handstand
π‘Inversions
π‘Progression
π‘Chin-ups and Pull-ups
π‘Push-ups
π‘Walking
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.
Transcripts
hey hey hey
i'm al cavadlo and you are watching ask
al today's question comes from melvin
who wants to know which exercises i
would choose if i could only pick three
hey hey hey melvin this is an
interesting question and thankfully
there's no reason for anyone to limit
themselves to just three exercises but
as a hypothetical i think it's worth
exploring so here goes
first up is the squad
i think most strength coaches would
include some kind of squat in their top
three because it's just such a
functional and efficient movement squats
work so many muscles at once plus they
get your heart and your lungs pumping
too squats work the entire lower body as
well as the abs and the lower back plus
they have a big mobility component now
beginners can start with 10 or 20 reps
at a time but more advanced
practitioners can eventually progress to
doing hundreds in a row now of course
you can also easily add weight to your
squats instead of going for more reps or
work toward a one-legged squat
next up is good all hanging anyone with
two functional hands should be able to
hang for at least a few seconds and if
not you can start with partial hangs
where you keep one of your feet in
contact with the ground hanging works
the entire upper body especially the
hands and grip to me
grip is the most important component of
upper body strength we constantly use
our hands throughout the day and pretty
much everything we do with the upper
body starts with our hands
hangs can eventually be progressed to
chin-ups and pull-ups or to single arm
hangs monkey bars or traveling rings
my third pick is the handstand it's a
great complement to all that hanging and
it strengthens the entire upper body
especially the shoulders and triceps
beginners can start by kicking up
against a wall or by walking their body
toward the wall from a push-up position
eventually you can progress to a
free-standing handstand or maybe even a
one-armor
some people have an
aversion to inversions so if you can't
or won't do handstands you could just
press a weight overhead it's basically
the same thing for your muscles just the
direction is reversed
so those are my top three squats hangs
and handstands now to be clear there are
many other great exercises out there
like push-ups dips rows lunges and
bridges just to name a few oh and
walking is really important and good for
your body too and most people don't do
nearly enough of it but
i don't really consider walking to be an
exercise well that's a whole other
conversation
if you enjoyed this episode give me a
thumbs up and make sure to subscribe and
don't forget to leave me a question in
the comment section below
maybe i'll answer yours on the next ask
al till then
i'm al cavadlow
and we're working out
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