Happy Thursday to you.
Ever since I wrote 2 Kettlebell exercises you should never avoid, a few weeks ago, I’ve been getting a lot of questions about the Turkish Get Up.
One person mentioned that their arm trembles and another asked what weight they should be using for the Get Up.
Here’s everything your need to know:
Turkish Get Up Benefits
- Totally different from swing, works on stabilisation of the joints and so protects against injury
- Improves movement through most movement patterns so excellent test of overall movement ability and great for seniors
- Strengthens important core muscles and teaches core activation in various positions
Here are my 5 Steps to Turkish Get Up perfection…
1) Start Naked
No, not naked naked! First begin by practicing the Turkish Get Up without a kettlebell.
Are you able to perform all the movements nice and smoothly? If not you probably have mobility issues and these will need addressing with extra practice and some joint mobility drills.
If you can perform the Get Up smoothly then practice will a full cup of water. If you can make it to the top and back down without spilling a drop then you have good alignment and you’re ready for step 2.
2) Straighten and Hold
If your arm trembles when holding the kettlebell overhead then you have shoulder stability issues.
Firstly, ensure your arm is locked straight and your shoulder is down and in its socket.
You should be able to hold overhead more than you can press. If not you risk shoulder injury because your major muscles are stronger than your stabilising muscles.
Practice Drill:
Hold a Kettlebell Overhead with arm locked out. Can you hold for 60 seconds? If not practice. When you can hold for 60 seconds practice walking with the kettlebell overhead for more of a challenge.
Work up to holding the same weight your can single handed swing.
3) The Half Turkish Get Up
Practice the Half Get Up from the lying down position to the seated position.
Watch the Half Turkish Get Up below:
Practice Workout:
- Half Get Up – Left x 5
- Half Get Up – Right x 5
- Slow Mountain Climbers x 10
- Repeat up to 3 times
4) Reverse Half Turkish Get Up
Next practice the top part of the Get Up starting in the standing position and going down to the hand on the floor phase.
Watch the Reverse Half Get Up below:
Practice Workout:
- Reverse Half Get Up – Left x 5
- Reverse Half Get Up – Right x 5
- One Handed Swing x 10 each side
- Repeat up to 5 times
Use the same weight for the Swings as for the Get Ups!
5) Full Turkish Get Up
Now put everything together into the Full Turkish Get Up.
Watch the Full Turkish Get Up below:
Your goal now should be to perform the Turkish Get Up with the same weight as for your single handed swings.
Practice Workout:
- Full Get Up – Left x 1
- Full Get Up – Right x 1
- One Handed Swing x 10 each side
- Repeat circuit with 2 Get Ups on each side
- Continue until you can’t complete the Get Ups
Final Points
You should always you able to Turkish Get Up as much as you can single handed swing. If you can’t you risk injury because your small stabilising muscles and mobility is not as good as your main prime mover muscles.
Put simply, imagine a car with a weak chassis and framework but with a large powerful engine, push too hard and the car begins to fall apart. The same is true of your body.
That’s all for today.
Take care,
Greg
P.S. Want a program that really works the Swing and Turkish Get Up, then see my 12 week Beginners program here
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