The Turkish Get Up: Part 2

Hopefully you have been practicing the first half of the Turkish Get Up after last week’s blog. Last week, a reader asked about ‘how to prevent the knee from collapsing’ during the transition to the press to elbow. Here’s a video I put together showing how to correct this. If you have specific questions about the Turkish Get Up blog series send me an email at joe@leotraining.io and I will put together a trouble shooting video.

Let’s get started with Part 2 of the Turkish Get Up!

Hip Hinge & Half Kneeling

We pick things up from right from where we ended last week with the sweep position.

Step 4 of the TGU | The Sweep

Step 4 of the TGU | The Sweep

 

From here we are going to hinge through the hips and move to half-kneeling. The next few photos will depict the transition to half-kneeling by hip hinging.

The hip hinge begins the transition to half-kneeling

The hip hinge begins the transition to half-kneeling

 

The next step in transitioning into half-kneeling.

The next step in transitioning into half-kneeling.

 

and finally…..

Half-Kneeling Position

Half-Kneeling Position

Half-Kneeling to Standing

The final step is to stand up.

The transition from half-kneeling to standing.

The transition from half-kneeling to standing.

 

The Top of the Turkish Get Up.

The Top of the Turkish Get Up.

Half-way Done

So there you have it, you have just gone from lying on your back to standing up with a kettlebell overhead. Now, you have to reverse all of those steps and return back to the floor safely and under control.

Getting Down

To get back down all of the same points I’ve outlined continue to apply on the way down. There are a few I want to re-emphasize as they are common errors that occur as a lot of individuals lose focus once they have stood up.

  • Maintain a packed shoulder on BOTH sides and a neutral wrist throughout the entire movement.
  • Take a BIG step back when reversing into the half-kneeling position. Most folks underestimate the amount of room they need and this will cause issues when you sweep the leg forward and sit on the floor.
  • When transitioning to the tall sit, elbow, and lying down don’t let your shoulder come unpacked. This is critical as your entire body is supported through your free hand and shoulder girdle during these transitions.
  • Don’t slam into the floor when going from your elbow to your back. Lay down. Softly and gently. To do this squeeze your glute on your bent leg. This will act as a ‘brake’ and provide greater control as you come into contact with the floor.

 

Final Thoughts

The Turkish Get Up is a fantastic exercise with tremendous benefits. Once you learn it you can add a ton of nuances to spice it up such as a military press in half-kneeling or an over head carry once you stand up.

  • Learn and practice the movement with bodyweight, then add a shoe.
  • Start with a light weight to begin with: Men 12kg (26 pounds) & Women 8kg (17 pounds)
  • Demonstrate control and comfort in each step and all of the transitions.
  • Once you can do 5 Turkish Get Ups on the Left and Right side in 10 minutes consistently for a few weeks move up a bell size.
  • If you have any questions email me at joe@leotraining.io
  • If you enjoyed the content please use the ‘Share’ bar on the right and spread the word on social media or email a friend. Don’t forget to sign up for the newsletter.
References
  1. Tsatsouline, Pavel. Simple & Sinister.  StrongFirst, Inc. Print. 2013.
  2. Cheng, Dr. Mark. Cook, Gray. Jones, Brett. Kettlebells from the Ground Up. Functional Movement Systems. Manual and DVD. 2008.