Mastering The Turkish Get Up
What is it that makes the Turkish Get Up (TGU) so hard?
I can flip, press and snatch a 60kg kettlebell but doubt right now that I could do a turkish get up with the 60kg kettlebell.
I've been working into them recently and found myself almost pinned to the floor with a 40kg on my left side but the right is fine.
Why is this?
Nothing hard to understand...... I'm weak on the opposite side and need to hit the left handed turkish get ups. It's quite simple really!
What I will be doing is splitting the TGU up into seperate exercises. Such as the bottom position static hold (like the top of a bench press), the TGU sit up, the get up postition and the squatting back down motion.
There's no wonder that wrestlers and Martial Artists love this exercise as it really does mimic being trapped. You need to work really hard and use your body as one to get up off the floor.
My preferred implement of choice will be the kettlebell.
Adam Glass wrote and excellent article for Dragondoor.
STYLES:
Lunge Style: This is my preferred stance. As you get off the floor, you assume a 3 point stance. Straighten out your body, and then stand up with either a forward or rear lunge. Lean back in to the weight as you stand. Make a white knuckle fist with your free hand as you rise. Grunt hard and maintain high intra-abdominal pressure. I find this stance is easier to get back down to the floor as well.
Over Head Squat Style: With this style, you will assume a low bottom position over head squat and stand up. A lot of people will not have the flexibility to complete this lift in this style. If you do, then power to you. I have found this style in conjunction with the bent press to massively increase total body power.
Read the rest at Dragondoor.com
The Turkish Get Up
Kysely: merkittävin hyvinvointivaikuttaja nyt?
49 minutes ago
Yo I agree man. The Turkish Getup is hard. I've stopped performing them because their not a "fast" exercise, but I definetely agree to their ability to improve total body strength. But I think TGU's need to be heavy and as part of a strength and power routine as opposed to the conditioning/fat loss program.
Different folks... y'know, I've heard about them being hard, but I've *never* had trouble with them, at least using the only kettlebells I have.
I put it up first time. And I do sets of five minutes no probs, with the 32kg. Well, I do get pretty sweaty and start to breathe hard. And I don't heft all the huge weights Rob does.
Pretty much if I can lift it military or side press style, it goes up TGU no probs.
Hunh. Isn't that strange? My cousin is bigger than I, and he said he wasn't able to TGU his 24kg, or at least it was really difficult (it's been a while since he asked me about it). I gave him some pointers... but maybe because I'm only 5 foot 10 inches and have short legs and long arms I'm at a leverage advantage.
I just press from the floor, and don't even thing about what my legs are doing, I just get up and let my body do what it's going to do.
Again, just different strokes for different folks I guess.
Cheers,
Bill
Cheers Guys!
THe TGU is a strange one for some people. I consider that my body is together '1 piece' most of the time but some hows struggle on the left with the TGU although I don't consider myself weak. It is something I need to work on. Whether the exercise has any value is anyones guess! But won't do you any harm to be strong in this movement.
What I did notice from Adam T Glass's video is how he spreads his body out to apply force better which makes me think my technique probably sucks big time. So I'm wondering if I trap myself somehow
With work on my technique I hope to TGU with 60kg kb in time
5 mins with the 32kg is pretty awesome Bill, well done
All the best
Rob