As I mentioned last week the Get up is a complicated move and many don’t even come close to even having halfway decent technique. So my friend and co-owner of Killing It With Kettlebells South Jersey Mark Mellohusky and I decided to make a teaching series. We chose to break down the Get up in three parts in order to ensure that our viewers are doing it well and safely. Also, we are aware that the TGU can look scary so we though it would be less intimidating as a  step by step process. Anyway enough blabbing about that, let’s dig in!

Before we begin, let’s discuss some of the reasons why you should do the get-up

  • The Turkish Get up builds mobility: Due to the all of the movement patterns in the move we have to develop full ranges of motion throughout in order to accomplish it. We need to have good shoulder mobility and hip mobility otherwise you will not be able to get to the next step.
  • The TGU teaches us to immobilize( Stabilize) in a dynamic way: Think about it, you have to hold a kettlebell in place as you do the steps. It is as simple as that.
  • The TGU fires all the muscles of the core: Yes it will work your abs but it also works the internal stuff. Which is very useful for low back safety and athletic performance. These are some but not all of the benefits.

Are you ready to experience them for yourself?

Last week we covered the first few steps, so I won’t review them but if you need to, you can go here to see them : https://boxer114.wordpress.com/2013/09/17/learning-the-turkish-get-up-and-the-line-of-doom/

This week we are going to learn how to get to the half kneeling portion. This part of the get up demands great stability in a way that can benefit your lunging movements and single leg stance. In order to do this move we need to get to the post to the hand part of the exercise and then do the leg sweep move. This is accomplished by lifting your hips up into a bridge (as in the video) or simply bringing the knee back to and inline with your hand that is on the ground.

Make sure that you keep your hand pressed into the ground and then hinge your hip under the weight. Then get to a half kneeling position while keeping your shoulder packed. You now have gotten the get up about half way done! Nice work!

Stay tuned next week and we will finish the Get up together in the meantime practice these components and perfect them. Remember also to share this post and blog with your friends and don’t forget to subscribe to get our posts right into your email inbox.

Once again I present to you the Killing It With Kettlebells Kettlebell Workout of the week:

 Know when to hold ’em

This week’s workout is a heinous complex in its own right! It will involve anywhere from  16kg to 24kg for men and for women 8 to 16 kg.

This workout is done by doing one arm swings for thirty seconds and rack holds for thirty seconds.

The rules are:

1. Do as many rounds as you can with good form for 5 to 8 minutes

2. Rest as much as you need to, but only as much as you have to.

3. Breathe: make sure to match up your breathing with your one arm swings(in on the bottom and out on the top) and as you are holding breathe, but don’t completely relax ( you have a kettlebell in the rack) So breath with tight abs as if someone were sitting on your stomach.

4. Enjoy the challenge!

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