TURKISH GETS UP’S FOR THE COOL KIDZ
Legend has it that when old-time strongmen were asked to take on an apprentice, they would show their applicant a single movement: the get-up, also known as a Turkish get-up. The teacher would tell his would-be apprentice to come back when the applicant was able to perform it with 50kgs. Then the real training would begin.
Difficulty Level: Advanced
Muscle Group(s): Total Body
Modality:
- Strength
- Stability
Equipment: Kettlebell (KB)
Benefits:
- Neuro-motor development
- Dynamic hip, trunk and shoulder stability
- Strength, coordination, focus, dynamic flexibility and balance
- Make overhead drills easier
Preparation:
- Begin from a supine position, maintain the KB arm perpendicular throughout movement.
Movement:
- Sitting upright, tuck contralateral leg in while stepping over with the ipsilateral leg.
- Lunge through to a standing position with the KB overhead.
- Descend to start position following same path.
- Use second arm whenever necessary to stabilise.
Common Problems & Solutions
- Don’t do anything you wouldn’t or couldn’t with a very heavy KB.
- Elbow straight, shoulder in socket: keeping an image of a power source, running up & down your arm, lengthening the arm as well as pressing hard into the shoulder.
- Common mistake is bending the elbow while defending. Imagine pushing yourself away from the KB
Checklist:
- Wrist tight?
- Elbow locked?
- Shoulder in socket?
- Arm vertical?
9 Benefits of the Turkish-Get-Up
If you break down the movement and do it correctly, you will see it has much to offer:
- a primitive rolling pattern,
- unilateral development,
- a lunge pattern,
- an overhead hold,
- two hip hinges,
- glute activation,
- core recruitment,
- improved leg drive, and
- rotator cuff stabilisation.
Besides being a great full body movement it should definitely be part of your arsenal if you play any sports or activities that include running, jumping and throwing.