Kettlebell Turkish Get Up
If you train to improve your athletic performance and not just for look, then this drill is for you. The Turkish Get Up will improve your abdominal strength and stability and will toughen up your shoulder joint. Good balance and coordination are also expected outcomes after training this drill.
Correct execution
1. Lye on the floor with one KB next to your shoulder
2. Pick it up and press it
3. Lock the bell above your shoulder
4. Stand up maintaining the KB locked above your shoulder at all times
5. Come down to the starting position
Performance tips
1. When you pick the bell up, rotate your upper body and take it with both hands
2. When you lock the bell above your head, contract your biceps and your triceps and push with your shoulder at all times
3. Keep the wrist which holds the bell straight
4. Keep your eyes on the bell throughout the drill
5. When starting the lift with the KB on your right hand put your left elbow and forearm on the floor and pivot with your torso around them, while pushing the ground with your right heel with your knee bent
6. Make the transitions from lying to standing and back as smooth as possible
7. If you can not hold the bell up, just divert it from above your head and take it down to the floor
Frequent mistakes
1. You fail to maintain the elbow lock throughout the drill.
2. You do not make the transition from seated to the standing position and back smoothly
3. You fail to keep the arm with the bell vertical
Perform this drill for sets of 1-3 reps for each side, alternately or not.
There are two variations of the TGU: the squatting variation and the lunge variation.
Correct execution
1. Lye on the floor with one KB next to your shoulder
2. Pick it up and press it
3. Lock the bell above your shoulder
4. Stand up maintaining the KB locked above your shoulder at all times
5. Come down to the starting position
Performance tips
1. When you pick the bell up, rotate your upper body and take it with both hands
2. When you lock the bell above your head, contract your biceps and your triceps and push with your shoulder at all times
3. Keep the wrist which holds the bell straight
4. Keep your eyes on the bell throughout the drill
5. When starting the lift with the KB on your right hand put your left elbow and forearm on the floor and pivot with your torso around them, while pushing the ground with your right heel with your knee bent
6. Make the transitions from lying to standing and back as smooth as possible
7. If you can not hold the bell up, just divert it from above your head and take it down to the floor
Frequent mistakes
1. You fail to maintain the elbow lock throughout the drill.
2. You do not make the transition from seated to the standing position and back smoothly
3. You fail to keep the arm with the bell vertical
Perform this drill for sets of 1-3 reps for each side, alternately or not.
There are two variations of the TGU: the squatting variation and the lunge variation.
I'm enjoying reading your posts. I just found an RKCII instructor in my area, and I'm loving the workouts. I still have some shoulder stability issues after years of swimming and Ironman triathlons-Getups and windmills seem to highlight my shoulder's weakness. But, anyhow, I am enjoying your posts.
Cheers,
Chris
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