How You Can Get World Class Injury Prevention With Only Two Exercises

You can use just two injury prevention exercises, the kettlebell swing and the Turkish get-up, to essentially get world class injury prevention.

Losing weight by doing exercise can increase your chances of getting injured. Runners complain of  knee injuries. Weightlifters can get shoulder injuries. That is why it is important to avoid these if we can. Luckily, there are exercises we can do to prevent these.

Gray Cook trains America's top athletes and elite soldiers with his injury prevention program. Tim Ferriss in his book, "The 4-Hour Body", describes how he asked Gray if he could only choose two exercises to do, what would they be. Gray replies that with just the kettlebell swing and the Turkish get-up, you can pretty much get world class injury prevention.

In "The 4-Hour Body" Tim also lays out a plan you can best use those two injury prevention exercises. He tells you how many times a week, how many of each exercise you should do and what size kettlebell/dumbbell to buy for the exercises. Tim also gives links to videos describing how to do the exercises properly.

Click here to look at "The 4-hour Body" by Tim Ferriss on Amazon.

The Two Injury Prevention Exercises

Below is a picture of the kettlebell swing:

Below is a picture of the Turkish get-up:

I also recommend reading Gray Cook's book "Athletic Body in Balance" for a more detailed description of his injury prevention exercises. The NFL, NBA and NHL send their athletes to Gray, as does the US Navy SEALs. Gray gives a lot of detail and a lot of specifics on how to follow his training. I definitely enjoyed the whole book.

Tim Ferriss's overview of Gray's work is a much quicker read and is just a small part of "The 4-Hour Body". "The 4-Hour Body" covers a ton of material on fitness beyond just injury prevention. I highly recommend reading it for all it has to offer on weight loss and exercise.

Click here to look at "Athletic Body in Balance" by Gray Cook on Amazon.

I also have a page that is somewhat related to injury prevention exercises on this site. It deals with posture and stance and how they can help you stay healthier and fitter. One of the methods describes how you can run injury-free. You can check out the page by clicking here.