The Turkish Get-Up (TGU) is a highly functional movement that requires all the muscles of the body working together in order to accomplish correctly with good safe form. This exercise will promote healthy joints, keep your posture correct, and your primal movement patterns intact, as well as get your heart beating faster and healthier.
Many of the things we do with kettlebells flies in the face of conventional ‘exercises’ and the principles applied to them. It is important to understand the principles before you break them, but equally important to think outside the box in order to achieve the best results for yourself. For those new to this move, get the form perfect first is the message: there is a lot of neuromuscular adaptation in this exercise and it’s always best done first ‘naked’, this means without a kettlebell or dumbbell.
The benefits of this exercise include improved strength & flexibility of your lower back, knees and shoulders. In doing this your core strength will increase coupled with improved posture. If applied correctly it will accelerate your fat loss, increase your metabolism and improve the function of your heart.
How to perform the TGU CORRECTLY……….
1. Pull the KB in to your chest and roll onto your back. Use 2 hands to push the KB away from your body until your arm is perpendicular to the floor. Keep your wrist position neutral or straight and the shoulder down so it’s in line with the chest not beyond it.
2. Roll onto your elbow in a diagonal motion pushing down through your left foot for leverage.
3. Extend the left arm – both arms should be now locked and the left hand no more than 45 degrees away from the shoulder.
4. Push through your right foot and left hand to elevate the hips – no weight should now be on the foot at this point.
5. Bring the left leg under the body and towards your right hand.
6. Bring the torso into vertical alignment (in this position check your right shoulder is now pushed down into its socket the right arm vertical.
7. Ascend upwards in a lunge movement finishing with your knees locked and backside clenched.
8. Lunge back slowly and with control until your knee touches the floor.
9. Reach down for the floor placing your left hand near to your left knee.
10. Using your left hand and right foot to support your weight extend your left leg out in front of you and drop down onto your backside.
11. Slowly lower your left elbow to the ground.
12. With control lower your torso so your back is flat on the floor.
Beginners should keep your eyes on the KB until you’re competent at the movement.
If you are familiar with the TGU then check through the following
points to ensure you are on the right track.
Is your wrist straight?
Is your arm straight and elbow locked?
Is your shoulder compressed into its socket?
Is your arm vertical?
Are you moving seamlessly and with control?
Some of the more technical points go beyond the scope of this newsletter so please talk to a member of the Cre8 Fitness team to go through the finer points.