The Turkish Get is a mainstay in Kettlebell training, here’s 7 reasons wht you should it include it in your practice.
Movement Check In – Turkish Get Up
If you want a single exercise that ticks a lot of boxes the the Turkish Get Up is definitely one to check out
– mobilty
– stability
– flexibility
– strength
– control
During a Turkish Get Up you will do these movements….all with a KB (im using a 24kg bk here)
– side lying roll into supine
– chest press to arm bar
– oblique sit up into sit pisition
– shoulder and elbow extension
– hip bridge
– single leg bridge
– kneeling windmill
– shoulder press/ arm bar
– lunge to stand
Then you do all that in reverse
Then you do all that on the other side
Pretty cool right
Now the Get Up can be used in lots of different ways
#1 as a warm up
Use the get up as a warm up drill with body weight or a light kb. It will prepare all your joints, core, breathing and mindset
#2 concentration drill
When you are working on a complex movement, or using a pretty heavy weight it really focuses the mind, anchors you in the now, and charges your concentration. If you have ever trued a get up with a heavy weight theres a bit of an ohh shit factor, because if it goes pair shaped it will end badly…so no room for fluffin’ around
#3 shoulder stability and Rotator Cuff / joint control
The TGU is brilliant at developing shoulder stability and control in two positions, overhead, and under body
The supporting arm is essentially in load bearing full extension
The overhead arm us in full load bearing extension
As you progress through the get up both shoulders are required to dynamically stabilise through all planes if motion, sagital, frontal and transverse making it brilliant to challenge and develop the rotator cuff and gleno-humeral stabilty /ROM
#4 core stability
From the time you begin to the end your core is lit up like a christmas tree….all aspects of the core muscles are on point
From rolling, oblique sit up, anti rotation, spinal stabilisation and respiratory function. If your core is weak, youll find out pretty quickly
Particularly challenging is the oblique sit up from the bottom position and the kneeling windmill, which both require strength and control rol to execute. Additionally they are both triplanar Movement so the neurological component is pretty key.
# 5 integrated Functional Strength
To be able to start on the ground to a standing position with a heavy load held over head requires strength through the while kinetic chain
There is no isolated movement here
The body must work as an integrated unit, all the moving parts working to achieve a movement.
#6 its Daily living training
whats more Functional than practicing how to get up iff the floor. Every week i work with clients who have difficulty getting down, and or up off the floor. Its an ability filks take for granted, but since the event ion if the seated toilet we hardly squat or get close to the ground. If you dont train it, move it or work it, mist likely means you wont be very good at it.
Practice standing up and lying down….it is a fundamental human Movement everyone should be able to do
#7 its kinda fun
Not all training has to be serious, and the Turkish Get Up is a great way of making training fun. Just like you were a kid on the play ground, learn to explore your bodies movement with a playful curiosity
The Turkish Get Up is a great exercise, with lots of ways to approach biulding it into your daily practice
For any tips or help biulding your get up make sure to send me a message
Cheers
Drew