Turkish Get Up

[Rivercat]

One of my goals is to master the Turkish get up, starting with no weight, then adding a shoe, then a weight. Has anyone done this and how did you learn? I've watched several videos but am uncertain how to remind myself of the movements and tips as I am doing them.

[prettyinpink]

I learned these from Lauren Brooks videos and did them with Leah a Sarago’s streaming.


But using Tracie Long’s Core Movements really helped me solidify and remember how to do them. She breaks them way down and does start without weight.

https://www.totalfitnessdvds.com/Cor...-Stu-p/275.htm

https://www.totalfitnessdvds.com/Cor...o-Se-p/312.htm

There are probably good and free YouTube videos that would do the same, but this happened to be what helped me.
Besides which, I think these are also very good workouts.

[horusosiris]

1.Lauren Brooks has good tutorials for mastering the Turkish Get up

2. Anthony from The Art of Strength also has a good YouTube tutorial.
http://www.youtube.com/watch?v=RqyIu...nthonyDiLuglio

[Rivercat]

Thanks! I didn't realize Tracie had a tutorial and glad the AOS video found a new home.

[BunnyHop]

I'm so glad you posted this question!!

I've been steadily rebuilding my strength, and watching the AOS tutorial helped remind me that I am routinely doing the exact things I need to do to keep making safe progress.

Core work is crucial, but I find it hard to know how/what to do. These kind of exercises make it easier to focus.

[LindaL]

I used the Lauren Brooks and Anthony Diluglio tutorials when I first learned how to do the TGU. I find that putting my focus into pushing through my forearm on the floor and the sole of my foot on my bent leg while really flexing the quad of my extended leg really helps. Focusing on bracing your core and actually looking beyond the hand with the kettlebell to focus your gaze more to the ceiling can help as well.

Seven years ago I spent several weeks working on Pavel Tsatsouline’s Simple and Sinister, which is a program where you warm up with goblet squats and halos and then move on to do 100 swings in sets of 10 and 5 TGUs on each side. I started my TGUs with 10 pounds, but at the end of 4 weeks I was using a 12 kilo kettlebell. These days it is difficult for me to use weight with TGUs due to shoulder issues, but there are numerous benefits to doing them unweighted.

[Rivercat]

Originally Posted by LindaL

These days it is difficult for me to use weight with TGUs due to shoulder issues, but there are numerous benefits to doing them unweighted.

I am definitely planning to hold off on using a weight til my body strength and form are good, mainly because I'm afraid of dropping it on my face

[LindaL]

Originally Posted by Rivercat

I am definitely planning to hold off on using a weight til my body strength and form are good, mainly because I'm afraid of dropping it on my face

Excellent idea! There are tons of benefits to be had from doing TGUs unweighted. Your post inspired me to revisit Simple and Sinister with a modification for shoulder injuries that I learned from Mark DeGrasse which is to hold the kettlebell in the rack position.

Enjoy learning a new skill and keep us posted on your experience!

[Gibbee]

Originally Posted by Rivercat

I am definitely planning to hold off on using a weight til my body strength and form are good, mainly because I'm afraid of dropping it on my face

Try doing them with a tennis shoe balanced on your closed fist before moving to a weight. It will help you keep the arm in the correct position to not drop the shoe until you're ready for a weight. Then start small.