HOW TO EXECUTE A TURKISH GET UP
(ALL LEVELS)
Turkish Get-Up (TGU)
The turkish get-up is a traditional kettlebell exercise. When you first start, I advise you to do the motion without a kettlebell (as pictured on the next page). The reason for this is simple: the TGU is done by holding the kettlebell overhead, which requires skill, knowledge of motion, and body awareness. Learn the six motions up and six down first, and then continue by adding kettlebell weight.
The Turkish get-up is a whole body exercise involving six steps to get from a faceup, lying-down position up to standing, and the same six steps back down. There are different types of TGUs that incorporate more or fewer steps (some of which we will illustrate in this book). What follows is the traditional TGU, beneficial for the core, legs, glutes, arms, and back as well as for mobility, stability, and strength.
Start with your back on the floor with your arm extended up off the ground, straight up (with or without a kettlebell in the hand of the extended arm; if you are not using a kettlebell, you should still act as if there is a kettlebell in your hand).
Form
The arm never moves! Make sure it is overhead in a fixed position.
Make sure you are staring at your kettlebell the entire time (never taking your eyes off of the bell until you are in a fully standing position).
Set-Up
Your leg on the same side as the arm that is extended should be bent, while the other leg and arm are lying straight on the ground at about a 45-degree angle to your body.
You must keep your shoulder blade packed back, and always keep your eyes on the kettlebell no matter what position you end up in (you can look forward only in the standing position).
Your arm that is extended must also always stay up straight, perpendicular to the ground.
6 Steps to Get Up
Start with the kettlebell in your left hand, left leg bent, in lying-down position. *use a light KB on your first get-up
- Push yourself up to your right elbow.
- Push yourself up to your right hand.
- Lift your body up by pushing your hips up to the sky.
- Swivel your right leg under your body and bend it so that you are now supported by your right knee, left foot, and right hand.
- Come to a kneeling position by pushing off your right hand.
- Come to a standing position with kettlebell secure overhead in your left hand.
Your TGU is not complete until you go down the same way you came up— illustrated here with a kettlebell.
6 Steps to get down
1. Bring your right leg back to a kneeling position on the floor.
2. Put your right hand down by your side (do not position your hand too far back. This will make you sit on your right heel, which will make it harder for you to perform the next step where you have to move your right leg back out).
3. Swivel your right leg back out so that it is extended in front of you again (hips are still pushed up to the sky).
4. Bring your hips down so you are sitting on your butt.
5. Bring yourself down to your right elbow.
6. Lower yourself from your elbow so you are lying completely on the ground (your left arm should stay extended in the air if you are going to do multi- ple reps).
NOTE: To switch the kettlebell to the other side, do not cross it over your face. Bring the kettlebell down to your shoulder, place it on the ground next to you, and then, using both hands, drag the kettlebell on the floor around your head to the other side. Now you are ready to perform reps on the right side. Use your right hand to press the kettlebell up to the sky and bend your right leg while straightening out your left leg.
TRY THIS WATER BOTTLE TGU CHALLENGE
Before loading your get up- try this to make sure you have a ‘leak-proof’ get up.
The MOST important thing is to keep the arm in place, and the water bottle (don’t use glass) will make sure that your shoulder and arm is stable and your core in fully engaged.
TRY THIS BOTTOMS UP TGU CHALLENGE
The Bottoms Up kettlebell get-up is an ideal way to do two things:
1. An ideal warm up to heavy get-ups.
2. A very challenging exercise/ variation of the get-up if done with a solid weight (so long as your form stays 100% on point).
This get-up will help you progress further in strength and keep you honest (and pain/ injury free) with your form by keeping you 100% on-point in your skill and form.
TRY THIS BOTTOMS UP TGU CHALLENGE
The Bottoms Up kettlebell get-up is an ideal way to do two things:
1. An ideal warm up to heavy get-ups.
2. A very challenging exercise/ variation of the get-up if done with a solid weight (so long as your form stays 100% on point).
This get-up will help you progress further in strength and keep you honest (and pain/ injury free) with your form by keeping you 100% on-point in your skill and form.