Turkish Get up and go

The Turkish Get Up and Go Exercise
by Michael Roach

The basic Turkish Get-Up (there are thirteen variations) establishes the foundation for any lift where you are pressing any heavy object over your head. It teaches the body to stabilise the shoulder within the shoulder girdle - therefore ‘connecting’ the arm to the body. It is also an excellent tool for teaching the critical techniques for all KB lifts/concept of linkage where the whole body works as a seamless unit rather than a collection of isolated body parts.

Aside from all the functional bio-mechanical benefits, the “TGU” can form the basis of a super-effective and time-efficient work-out that will, depending on the training mode employed:
1. Build strength, flexibility and physical resilience throughout the entire body,
    particularly in the shoulders, waist and hips.
2. Improve your muscular-cardiovascular endurance.
3. Burn a ton of calories and assist in improved body composition.

Ideally the TGU should be done with a kettlebell. The bell’s unique shape and weight distribution will require the body to work harder in order to stabilise so maximising the benefits of this exercise. However, as this is an introductory article, many of the readers haven’t even seen a real live kettlebell – let alone used one! So a traditional dumbbell would suffice in the early stages of learning this exercise.

Stage 1
Lie on your back with the kettlebell held directly over shoulder in the bench press position. Your elbow should be locked out completely.

Stage 2
Firstly the right leg is placed out to the side – heel down. Then simultaneously drive through the right leg/heel whilst ‘punching’ the bell directly into the sky. Continue the movement by rotating onto the left arm and then extending that arm. If everything has been done correctly, you will end up sitting up with the bell directly overhead and your left arm propping you up from behind.

Stage3
While looking upwards at the bell, create a one arm hip bridge by pushing the left arm into the ground, the kettlebell arm directly into the sky, and driving once again through the right leg/heel – lifting your hips so they are fully extended.

Stage 4
Keep your eyes on the bell (very important) and, still maintaining the bridge position, rotate at the waist and sneak your left leg under your body – placing your knee directly under its own hip. With the right foot angled under the other hip (on the ball of the foot rather than on the shin, keeping the toes flat to protect the knee).

Stage 5
Push through the left knee and align your hips directly under your torso (as if you are standing). You should now be in what is known as the lunge position:
- Front leg bent at 90', torso completely upright
- Rear leg on its knee, bell directly overhead
- Now all you have left to do is stand.

Stage 6
You might need to ‘re-centre’ the front leg (directly in front of the body), as this leg will provide most of the power to stand. Brace the abdominals and tighten the whole of the body. Simultaneously push the kettlebell directly into the sky and drive through the front foot – to a standing position.

You have now completed a Turkish Get-Up; part weight training exercise - part break-dance move.
You could at this stage perform a Turkish Get-Down (but that’s another article).

If you tried to follow the written instructions and ended up tying yourself into ‘Turkish Knot’…. don’t worry! The Turkish Get Up is “easier done than said”.

So have you now performed a Turkish Get-up? Did you enjoy the experience? If you did and want to know more - then the next question is where do I obtain a kettlebell and how and where do I learn to use it correctly?
Luckily both answers are simple ones. Not all kettlebells are made equal – many are badly designed and constructed. The ideal ‘bell’ is the Dragondoor Russian kettlebell – and these are exceptionally well made and are guaranteed to outlive the user.

As far as coaching goes there are a variety of instructional DVD’s available that can be purchased along with kettlebells by contacting the writer.

Having said that, if you live in Auckland and are still unsure about whether bells are right for you, you are welcome to contact me and perhaps even attend a complimentary coaching session. I run instructional kettlebell classes both indoors and outdoors (bells provided) around the central Auckland and North Shore areas. The ongoing sessions are reasonably priced and, more importantly, I am the only RKC qualified kettlebell instructor in Auckland. (Indeed, one of the only two RKC qualified instructors in New Zealand.) Some gym instructors and personal trainers might claim to have knowledge of kettlebell training – but they do not possess the essential RKC qualification. Learn only from the best!

I hope to hear from you but, if not, continue practising the Turkish Get-Up. The results are well worth it and in the words of my coach Pavel Tsatsouline
“Enjoy the pain…..”

Michael Roach is an independent strength and conditioning specialist operating throughout the Auckland area. In October 2006 he became only the second New Zealander to attend and complete the Russian Kettlebell Instructors Certification Course held in the United States under Pavel Tsatsouline (ex Russian Special Forces instructor).
His company, Progressive Fitness Solutions, is both qualified and equipped to provide personal training to individuals and sports teams.

You can contact Michael on cellphone 0273326778
or email MichaelRoachRKC@slingshot.co.nz/