Kettlebell Kings Presents: Turkish Get Up Kettlebells 4 Aesthetics
Video taken from the channel: Kettlebell Kings
How To Do A Turkish Getup TGU Variations, Modifications & Regressions
Video taken from the channel: Sean Garner
TURKISH GET-UP (the very FIRST SCIENTIFIC RESEARCH STUDY!)
Video taken from the channel: Dr. Eric St-Onge
Elite Performance With Mike Boyle: How to Do a Turkish Get-Up
Video taken from the channel: STACK
Why and How To Do The Turkish Get-Up
Video taken from the channel: Potomac River Running
3 ways to MASTER the Turkish Get-up Turkish Getup Mastery Series
Video taken from the channel: Mark Wildman
3 Turkish Get-Up Variations Tutorial with Kettlebell Master of Sport
Video taken from the channel: Mind Pump TV
Modifications and Variations Need a Modification? Rather than performing the entire Turkish getup, break the exercise into smaller “bites” and practice each segment individually. For instance, practice moving from the lying position to the kneeling position, then back again.
Then practice moving from the kneeling position to the standing position.Once you’ve mastered the Turkish Get-Up, move on to these challenging variations for even more gains. 0 Shares Share on Facebook Share on Twitter Turkish.
Step 1 Lie on your back on the floor and hold a dumbbell in one hand with your arm fully extended above your chest. Bend the knee of the same side to a 90-degree angle. Keep your opposite leg.
Regardless of where the Turkish get-up originated, it is often neglected or dismissed by people who do not understand how to do it or what it can do for the body. However, once you learn the movement, the benefits are mind-boggling. To start with, it exposes weaknesses and imbalances. The Turkish get-up enables you to identify asymmetries.
Turkish Get Up 2. Step 2: Contract the core, and push through the floor left foot and the right elbow to come up to a seated position. It is important to keep pressure through the right hand, and.How to Do a Turkish Get-Up Image Credit: LIVESTRONG.com Creative Lie in the fetal position on the floor, facing your right side. Hold a kettlebell in your right hand, with your arm bent and the kettlebell in the “racked” position, meaning the ball portion.Lift the hips.
Squeeze your glutes and lift your hips off the ground high enough to be able to move your outstretched leg under your body. You’ll support yourself on one arm, the heel of the straight leg, and the surface of your flat foot, like a tripod. Keep your arm extended totally vertically.Lie on your back on the floor and hold a dumbbell in one hand with your arm fully extended above your chest.
Bend the knee of the same side to a 90-degree angle. Keep your opposite leg straight, and place it 5-10 degrees away from the midline of your body. Start by lifting the dumbbell to the sky, and crunching onto your opposite elbow.
Senior SFG Lance Coffel puts Master SFG Zar Horton through the (Turkish) Get-Up. This is the basic instruction. More detailed instruction and troubleshooting is presented at both the one-day SFG.
The get up can also be used, as Brett Jones says, as a “save document” function. If you perform some corrective work, then some heavy get ups, you tie it all together. Load creates motor patterns and with the get up involving so many different muscles and movements, it reinforces the corrective work just done.
Why I Love the Get Up.In this video, Mike Salemi shows Justin 3 Turkish Get-Up variations to improve core connectivity, mobility and control. Excellent for grapplers and for those who are looking to.
Turkish Get-Up Evaluation Part 2. Pressurizing and creating a stable trunk to keep your shoulders and pelvis connected as you roll to your elbow is the second part of the evaluation. Faults in the initial roll, either the leg coming off the ground or you allowing the kettlebell to change position in your hand are the next things I look for.The Turkish get-up is one of the most comprehensive, holistic exercises you can have in your arsenal. “In addition to promoting stability, mobility, balance, and strength, the get-up can have.Each version has its own unique benefits, but they all follow one simple theme: Lay down on your back, press a weight over your head, stand up while keeping said weight over your head, and lay back down.
This version of the Turkish get-up is adapted from the one described in Pavel Tsatsouline’s book, Enter the Kettlebell.Heavier weight half get up; Heavier weight full get up; Trouble Shooting the Turkish Get up. If you are having trouble with the sit up portion of the get up, do some direct abdominal work for awhile and come back to the get up at a later time.
Perform plank variations.
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115 comments
kind of a small detail but it’s kinda cool seeing him demo the moves and not being out of breath while explaining it. strong af.
When will the next Q&A be and how do I go about submitting a question?
Thank you for putting the 3 things right at the beginning. No one wants a video thats like a recipe blog that you need to go through the story first.
I see two interesting deviations from the StrongFirst instruction on how to TGU. The first is that Mike’s straight leg (being the left in the first demo) is not as straight, it’s considered more externally rotated outwards or abducted/adducted or something. Not sure whether that matters. The second is that on the lowering phase of the movement, once he reaches the post of his elbow, he slides along his forearm 45 degrees above his head lowering onto his left rear ribs, then delt, then full back. This is very clever and is not featured in the SFG demo.
Great video and explanation. Thank you.
I’ve got three of your KBs heading towards my porch as I type this. I’ve got a blown shoulder facing surgery, but I’m diving into the KB world after the shoulder rehab is done. In the meantime I’m learning the exercises, and the TGU is one I plan to use a lot.
Love the channel and content! Will you show full workouts eventually?
I learned the first one from a fitness trainer. Now I will try out the other two, which I have never seen before!
I have non-competition kettlebells. I find it really hard/painful to not let my wrist bend slightly (because the bell is smaller, it doesn’t support the weight on my forearm like a competition one would). I feel it causing bad-form, but I’m not sure what I can do other than buy new bells? Any ideas/suggestions? Mark or anyone?
Hey Mark what do you think about the Shoulderok from Chris Duffin at Kabuki Strength?
For shoulder joint stabilization, might it be interesting to take emg measurements on the muscles that insert onto the scapula and stabilize it? Although pec minor would be very tough to get, I imagine.
For my next training block I’m looking to focus on scapular mobility and stability in all planes. TGUs make a lot of sense.
Thanks for your interesting study.
I’ve been waiting for Mark to cover the Turkish Get Up. Excellent. Points 2 and 3 are new to me and I’ll be practicing them tomorrow.
A 4th version. https://www.youtube.com/watch?v=exhzuubL8n0&index=7&list=PL6715A7B645807D43
Over use of details actually takes away from exercise fundamentals your core and stability should be made work in positions..might as well be on a machine lol..too much of people looking too better their version of something that needs to be kept simple and ok be safe
This guy is strong as a bull…does not look it….amazing core strength
Bench 330 lbs, started the Turkish Get Up w/ 18 lbs dumbbell 3 weeks ago.
I should’ve started earlier.
TGU??? That’s HYD “Hold Your Drink” when you fall at a dance club #imjussayn
Excellent tutorial on the finer points of a TGU!!! I more or less discovered these three points as I’ve done more TGUs these last few weeks being cooped up at home and having only a 40 lbs kettlebell to work out with. I also really like your other videos that have been published these last 8 weeks. Thank you.
Why is there an intro to an infomercial on loop in this video?
lay off the music. good info. bad music. made something im interested in annoying
Very informative. I will try to ease into this exercise. You did a terrific job.
I’ve been wondering about hands this whole time. Thanks for the video!
Lol I’m having problems with the yellow and that’s the one he plays around with:D Thanks for the handplacement instruction there. Were doing it wrong myself.
Thanks Mark, awsome and helpful as usual! I’d go down the block immediatly to have the opportunity to train with you, except I’m in Italy… ��
I am doing the second one very good and today I tried the third one, it was amazing, the only problem I had was the reverse because I kept lunging incorrectly because I was forgetting which leg I lunged if you know what I mean.
I do it for 5 minutes. Reps increase with skill naturaly. As you get smoother you’ll be faster.
Brilliant video. I’m doing simple and sinister and felt I was struggling with the get ups. Now I know why (doing 2 of the 3 things wrong). You’ve almost definitely saved me from injury. Thanks Mark.
Great video. Once again I have learnt something useful from you. Thank you so much Mark.
I really want to do the Windshield Wiper and Combat Base variations for BJJ strength & conditioning, but my pointy tailbone gets in the way of sitting up (after the roll-to-press);.it’s painful and blocks the movement.
How can I adapt the Windshield Wiper and Combat Base getups to avoid rolling over my tailbone?
How do you go from step 1 (supine) to torso off the floor (step 2) SLOWLY?
Congratulations. I realize it’s been a year but still. Your research is very interesting to me. Sub’d!
I’m with Justin on this this is innovative intelligent training, Mike is a unit did you see his GD legs?! -KB training may be different to your regular bro stuff but it commands respect.
Fantastic instruction as usual. Knocking it out of the park the lately. Cheers ‘Mark
Awesome information new to your channel and you never disappoint me with your content man.
I’m just starting to get into kettlebell training so would be the first to admit I don’t know much yet, but the variations look great to me!
How dare you limit this study to only male and female! ������
I had a big imbalance between sides on my TGU, the previous video explaining turning the chest to the side was what fixed it for me, love the information.
Great video and very informative. I was wondering if there was any studies on this exercise. Thanks for sharing. Has there been any studies on the kettle bell swing?
Wish I had this last year when I started doing them in my routine. Very good info
I tried doing TGUs with a 15lb kettlebell. ��
I’m no bodybuilder I’m female and just want to be healthy and have some lean muscle and the 15lb kb feels like nothing when you pick it up. Then you go to do this exercise and realize it might be a challenge to do it with a salt shaker.
I just know people are going to laugh at me when I go buy a ten pound kettlebell this week.
As usual, Mark makes it crystal clear. I’m so glad I found his YouTube channel for kettlebell stuff. It has been keeping me motivated through my short attention span for most forms of physical activity and many failed attempts at the TGU on my non-dominant side.
I have been watchful of my hand at the 45%. The Turkish getup is the hardest of them all. I have watched numerous videos, but I ultimately had to perform the movements before the learning could receive further instruction. I have been mindful to not be constantly be shifting my hand position. You are an excellent coach, and would be even better in person. I salute you!
Lots of work went into this. Happy to finally be able to share the results!
Thank you for this! I haven’t ben bringing my knee back far enough. Keep these videos coming. I’ve been doing kettlebell for 5 years now and I’m still learning.
Great videos as always!,, i have been practicing the Turkish get up for a while and i have managed to execute 12 get ups on each side in 10 minutes with a 24kg kettlebell.
Do you believe it is time to upgrade to the 28kg kettlebell?
I dont understand why such analysis needs to be done as far as what muscles are activating
The fact is learning to do the Turkish getup with integrity and continually progressing in it, virtually guarantees that your shoulders will be health and extremely resilient.
Who cares why?
Best explanation of the TGU I’ve seen. This has been incredibly helpful as I work through Pavel’s S&S
Great video, but could please not use the terrible music beyond the intro, it’s distracting and much to loud.
Some instructors will stand on that hand so you do not move it. Get a friend to do that for you maybe. Oh yea, do it barefooted. Do It More Better. Thanks Wildman
Amazing how you guys highlight the details of just getting the hand set, it changes the whole dynamic of the move and sets people up for the proper mechanics that a lot of people don’t focus on in their instructionals! Kick ass job
Mark I think the most difficult thing in the TGU is when you start to shit down and you do the windmilll, how do you put your knee from the kneeling position to the lying position. The opposite of your 3rd tip here. SO I come down from a TGU, put 90 degrees me knee to the ground, windmill. and then when I kick the leg to go to the ground, I feel my shoulder from the support hand to get out of the socket, or kinda like it goes to hit my face. Any tips on that, It doesnt feel good and it feels good ONLY if i change position of my support hand.
More than a month ago I researched TGU to learn the bodyweight version
MW “Turkish Get Up A Primer” = best result => bought 2 lightweight bells from Amazon FR
Followed MW narration toward under-control TGU but 8:51 TGU-A Primer is still a faith-based movement
I do TGU on wooden floor because a slippery mat almost killed me, MW w knee on concrete floor is disconcerting
Getting toes planted not comfortable for knee
I think getting better oriented w knees right angles will help w power train to stand up, but I am still not solid on where drive is coming from
Thanks for this guys I’ve just added kettlebells to my fitness regime so was interesting to watch as I’ve only recently discovered the Turkish getup, I think I will stick to the first one you did for now til my fitness improves.
Could I please ask you a quick question, I’m 4″10 and weigh 7 stone 12 pounds, I’ve lost 2 stone 2 pounds through healthy eating and exercise and want to get down to 7 stone. Now I’ve been told I should use a 8kg bell but I find that way too heavy and have got myself a 4 instead, is that too low? and is an 8 too high? I don’t want to do myself an injury but i at the same time want to get my fitness way up there as soon as I can.
Thank-you, x
I like how straight to the point this guide is, but the music is just too loud.
I’m a notorious “hand shifter”, I’ll strive to Do It More Better.
This is very useful. Would you analyse some videos to point out problems and if so where can we send them to? Thanks a lot!
This guy is on point. If you don’t like this you don’t know fitness.
I appreciate your concise videos. At the start, you clearly told us what you would be doing. Then, you showed us in detail. Finally, you wrapped up by reiterating your points. Wish more fitness channels would make the effort to express their ideas as succinctly. Thank you.
There are a couple things I noticed. First, during the movement the bent knee was allowed to go vulgus. This creates a position of weakness and increases the chance of injury. Next, when he goes from elbow to hand, he slid his hand backwards. This increases stress on the shoulder. Keeping the hand planted where it was initially creates a position that closely mimics a ring lockout and is more natural for the body, limiting over extension. I may be off base. After all, I’m not a medical professional. I would value your feedback on these observations. Also, I teach my athletes to place their hand even with their foot, just ahead of their knee from the lunge position. Doing so negates the need to windshield wiper the trailing leg. Again, feedback is appreciated.
I watch the videos every day just about, this guy is shit. Miss on this one fellas.
Went looking for the source of the cruise music.. turns out, it was here. (insert gif of beating a dead horse)
HOW do you go from ON-YOUR-BACK to your CHEST off the floor without lifting your legs? Do you TUCK your chin so your head moves together with your chest?
You guys need to check yourselves lol!!! Mike is a CHAMPION & MASTER OF KETTLE BELL SPORT!! Pretty sure none of your opinions about turkish get ups hold weight in the real world. This cracks me up
I’m going on to play this over and over so I hear it in my head while doing this. Excellent teacher.
You only listed 3 tips and already pinpoint 2 mistakes that I made. Appreciate this video very much.
Can you also tell us, how much weight the kettlebell being used? Also how many percent the muscle is activated during each phase?
Top research. It confirms what I have always suspected; The Turkish Get Up is bullshit.
Another great video. Nice to see you rocking the 飞跃 shoes, Mark. Did you buy them in China?
Love this technical breakdown. You are an excellent teacher.
This appears to create a potential injury to the rotator cuff. Please elaborate on potential injury great break-down, but concerned. Thanks!
I really like the way Mike actually takes the time to narrate each movement. Perfect teaching techniques.
I would love to do TGU but I have had a knee replacement. Is there a modified version that you can suggest?
I’m seeing so many people try to put up heavyweight with a poor hand position and then blame it on the shoulder. The only thing that I’ve found to add to your excellent tutorial is focusing on the pinky finger of the lifting hand, and pulling that entire fist to focus thru the first two knuckles & punch the sky. That extra bit allows me to push my weight up a notch, making the bell feel like a toy. Anytime the 32kg feels like a toy, it’s a good thing!
Thank you Mark, I have been doing Pavel’s Simple and Sinister and this really helped.
I watched your previous video on the Turkish Get Up and it really helped me to get it right, I’d never tried it before… the steps were great!
What does this movement target? I’m new to using a kettlebell.
Jeez, did you guys watch the video after you posted it? Take that kettle bell and hit the person that added that music over the cranium with a straight tight shoulder!
Omg this is so great ima become a workout trainer and this is gonna be my go to workout I think it is fabulous and is done perfectly
Thanks for the video. Because there are lot of movements and involves a lot of coordination is this recommended for older clients who have this mobility or getting up problems?
I use competition style bells as you do in your video, but I have large and long hands. I find when I hold the bell it sits on the back of my wrist (hurts) not below it because my hands are so long, but if I do a very minor break of the wrist it settles the bell on a tolerable location just below my wrist. Do you think this is acceptable?
Great demo, very well broken down and explained. I’ve been muddling my way through position 3 so this has really helped me! Thanks
Ana taco it’s t.y. From inner city I miss you and hope the best for you
The information you provided will definitely in help my form when doing this movement. Thank you.
Hi Mark, is it normal if I feel like my wrist is weak? I can easily break the posture of my wrist during mouvements. It’s hard for me to not bending the wrist. How can I fix it or make it stronger?
45 degrees on the arm, 90 degrees on the knees… great cues
Turkish Get-Up is rife with injury landmines. Mr. Wildman does an excellent job of taking us into battle as he breaks down the form into its crucial parts. I appreciate this instruction.
I’ll be honest, I liked and comment before watching just to get here first.
Wanted to listen to this but couldn’t with the loud music. Too distracting and annoying.
As a NAGA and IBJJF champion at multiple belts both Gi and NoGi I can stamp this vid with approval. Kettlebell training is a game changer. The Get Up plus just Swings are enough alone to take your fight game (strength game) to the next level assuming you have SOLID technique. That’s the deal with the Bells. Gotta do it right or THEY. WILL. FUCK. YOU. UP.
Many different movements you can do with the Bells and the execution I’ve seen in this video is outstanding so get to it =)
Outstanding, step-by-step instructional video of one of the most difficult kettlebell movements to master. It identifies common TGU mistakes and how to rectify them, emphasizes correct form and alignment, and prioritizes safety. If you’re learning TGU anew, or seeking to sharpen your technique, I’d begin and end your instruction with this video. It is superb.
Great explanation. I remember Gray Cook mentioning this as “loaded yoga”. Thanks for sharing.
Absolutely the best description of the Turkish get-up I’ve seen online! Thank you!
great HD video, thanks for the explanation, just started doing this, loving them
So thorough…the get up has been a bane..seems
more better doable..appreciated, Mark
Be careful. These exercises with fancy names were created without any knowledge about the human body’s structure. All we see is muscles. We obviously do not see the internal organs and bone structure so we have no idea what these exercises could do to your joints, ligaments, disks, facets until they are already damaged. 100% of body builders have degenerated disks.
What was the inference for the infra spanatus? Is the TGU a useful for rehab of shoulders?
Outstanding! The best and the simplest explanation I’ve come across.
Thanks for not snapping your fingers or Taw. King. And. Moo. Ving. Your. Arms. With. Each. Syl. La. Bull.
Sal is full of shit. Adam please do something!! I can’t take another bullsh*t story form him on the podcast. Can I join the forum with just you and Justin?
Literally just watched 1 of your quick help videos, subbed & you’ve just uploaded ����
Thanks again for this top notch content. You did all the examples with your support hand off the mat, was that on purpose or no?
Wow, this is so incredibly informative. I could tell get ups were great, I mean they sure feel great, and I knew they were good for you but all this info really gets me excited to keep doing them… maybe I’ll add a couple more reps…
Been trying these variations the last couple weeks, very tough! I can only use a 30
When should I increase the weight of the KB while performing the Turkish lift?
My biggest problem is this isn’t even an “exercise” to me it’s just literally how long can I deal with how bad the kettle bell hurts against my forearm.
too bad the music on this is louder than you guys:/ maybe you should re do this so what you’re saying can be heard.
I have a substantial left shoulder injury, so my left side is a lot weaker. I had surgery to correct it with minimal results. I can comfortably do 16KG on my Right, but with my left, I struggle (I can do, but the shoulder is in a lot of pain and gets close to dislocating.) with 10KG, should I use the same lighter kettlebell for both arms. Or use the heavier one on my stronger side? One of my main goals is to improve shoulder stability.
how many times each side? how do you choose optimal weight?
When I watch your videos I feel Like taking an actual class from an actual teacher instead of watching some click bait video from a show off YouTuber. By the way, lots of love and thanks from Turkey. You have got a big fan over here. Seemed like a good idea to say this under a turkish get up video:)
Hey Mark, regarding wrist position…I use hardstyle bells and get bruising/pain on the top of my forearm where the bell rests. My wrist is flat as you per your instruction. Anything I can do to fix that?
i have the impression that most of the details you insist on also lie in the core of the mechanics of Kung Fu, and your shoes kind of corroborate that.
thanks again.
I believe the exercise is meant to be done “at your own pace”. It isn’t meant to be an exercise you do quickly.
Not so surprising that the left side worked so hard; that’s the side getting you off the ground, after all lol.
indeed, the music was too loud, but very informative video. Hope you will post more!
The best TGU video so far… with so many datailed explanations! Thank you so much!
Greetings from Rio de Janeiro Brazil!