I remember getting taught the Turkish Get Up Technique several years ago and realising how it took so much out of you once you'd learnt to do it right.
The great thing is that anyone can benefit from performing the Turkish Get Up if you have the mobility to do so.
If you want to really FEEL what your body is capable of, a Turkish Get Up (TGU) is my favourite exercise to perform.
By the end of this post, you will have a great insight to Turkish Get Up Technique, and how and why to do them.
How and Why to do Turkish Get Up
The get-up is like no other exercise, it’s series of movements that seamlessly flow together.
Taking you from the ground to standing in a methodical fashion, figuring out your breathing, stabilising yourself and maintaining posture.
Because of this, the get-up requires a great deal of coordination, mobility, motor control, and strength.
It should be noted that there are progressions to get to the full get up, and ideally you should have had a Functional Movement Screen and been assessed to see if the exercise is suitable for you.
Here’s a short list of benefits from performing a single get up:
Hover over the pictures below for coaching points for each stage of the exercise.
You should start to practice the movement unloaded, and work through the steps focussing on your breathing and being deliberate. Next you should attempt to balance a light item on your palm whilst performing the movement. Balancing this item, not gripping it will confirm you can remain stable enough throughout. I sometimes get clients to use their shoe or a yoga block/foam pad.
Once you have developed the skill you can begin to programme the Turkish Get Up in your workouts, but remember, quality over quantity as always.
For movement improvement, look to use a light to medium bell and alternate between sides for 10 minutes.
For strength work, complete 2-3 reps per side alternately. Bear in mind that typically kettlebells increase in 4 Kilo steps, so progress conservatively and when you are sure you are ready.
Watch my quick video demonstrating the Turkish Get Up.
Now you've got this far, you have certainly got enough information to get started with Turkish Get Up Technique on your own. Please share the article and help other practice this fantastic exercise.
You don't have to train on your own though, we have fantastic Fitness Classes and Personal Training which both offer the coaching opportunity to use kettlebells to improve your strength and fitness.
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Check out this article from our friends at Mass Gain Source on other exercises you can combine with the Get up for amazing core conditioning. http://www.massgainsource.com/best-core-exercises/