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Today we are talking about a historical exercise, the Turkish get up. But before we begin, a word of warning: old school strongmen told their apprentices that they could only be considered "aspiring strongmen" when they were managed to handle this movement with 100 pounds of weight.
I don't think I've reassured you.
Index
A little strongman, a little fighter
Demonstration of strength, exercise with the kettlebell, preparatory movement for wrestlers: being able to manage a weight to remove it, at the same time starting the procedure to stand up, is literally gold, in combat.
Now, the TGU is an indispensable tool for working on strength, balance, stability. All this, with a focus on the one-sided.
How to do the turkish get up
Another caveat: start with a weight consistent with your skill level. The TGU is definitely taxing for the body, and to reap every benefit it is important to perform it with the best possible technique. So take the time to learn this with low loads, and only progress when you are completely comfortable with a weight.
- once you have chosen your kettlebell, settle down in the fetal position on the ground. Grab the kb, placed in front of your face, with carpeal grip
- Stretch out: the arm holding the kettlebell extends upward, the other one becomes a point of stability as you extend it away from you, always in contact with the floor. The leg opposite the weight must be extended, the one of the weight remains bent, knee up and foot firmly planted on the ground
- Push: the arm resting on the ground, the foot and the core participate in the bust thrust. The KB is always high on your head.
- Crucial stage: Raise your pelvis and rotate the contralateral leg so that it is now behind you, and you are resting on your knee.
- Climb: bend the side leg, and rise, that is, straighten the torso. One of the secrets is to keep your eyes on the kettlebell.
- Standing! At this point, the ascending phase of the movement is over.
To close the rep, you need to return to the starting position, “Simply” (the quotation marks are a must) retracing each phase of the TGU in reverse. Here lies the difficulty: in finding the sensitivity and proprioception necessary not to "get overwhelmed" by returning to the zero point. In short:
- you lunge back to bring one knee to the ground
- search the floor with the contralateral hand
- bring the side leg forward extended
- you drop with your pelvis to the ground, controlling the movement with the core
- you lie down, unrolling your spine
- grab the kettlebell with both hands
- return to the fetal position and put the kettlebell down.
Is it a rep? Nì: because being a one-sided exercise, you have to repeat it for the other side as well.
This video will help you understand the phases of the movement, but I remind you that mastering the TGU requires attention, calm and patience!
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Photos: Alora Griffiths on Unsplash.com
