Here's why the TGU is a non-negotiable:
• It checks all the "functional" boxes. In one move, you're working on full-body strength, mobility, stability, athleticism, and movement efficiency, all while forcing your entire body to act as a single, functional unit.
• It carries over to the big lifts. The factors that need to be dialed in for a heavy TGU are extremely similar to those of a max-effort lift: full-body tension must be maintained in order to resist potential energy leaks, there needs to be constant leg drive, the body must maximize movement efficiency, and the entire midsection must retain a strong brace in order to facilitate maximal force production.
• It builds muscle – especially in the trunk. The TGU isn't a staple in most mass-building programs, likely due to the fact that it's too hard and there's not much eccentric stress involved. That said, the brutal isometric hold and extended time under tension that the shoulders, traps, forearms, glutes, and upper back must endure is no joke. Moreover, Bret Contreras's EMG studies found that, out of 52 common core exercises, "The TGU was the only exercise that had over 100% peak activation in all four core muscles.” – Charlie Gould
