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<p>The beauty of the ‘Turkish Get Up’ is that it gets you more bang for your buck due to the phases involved in performing a full TGU. It consists of multiple joint actions, planes, movements &amp; still has room for variability with the choice of equipment, should you decide to use any. The TGU is often associated with the kettlebell in particular due to its handle allowing the user to move around the bell easily.</p>
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<p>What that means is for a whole body training plan you could quite simply perform this one ‘exercise’ over and over again PLUS it would include some CV due to the multiple muscles being used to move your body/the equipment up and down from the floor.</p>
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<p>So the cross over and transfer is great and for those days when you want as much as you can get from a simple no fuss workout, this is a fantastic option.</p>
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<p><strong>What Dan John Says….</strong></p>
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<p>Dan John, S&amp;C coach and author, describes one of the movement tests he invites each client to perform. "<em>Get down on the floor..then stand back up again." </em>This simple drill demonstrates to a keen eye the limitations the client maybe starting out with and is a fundamental part of moving around our environment each day. Each component of moving from standing to lying on the floor and then getting back up shows the specific joint restrictions we may be dealing with prior to any loaded resistance exercise, let alone more dynamic ones.</p>
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<p>If we consider the TGU specifically, it is also an excellent model for simply practising getting up &amp; down from the floor! So it could be used as a test or benchmark for monitoring improvement or regression.</p>
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<p><strong>Why Do You Need To Practise Getting Up &amp; Down From The Floor?</strong></p>
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<p>Well I am quite sure most of you have watched someone older than you, maybe a grandparents or maybe even your parents, as their movement capacity declines. Imagine if they fell down and needed to get back up again but literally couldn't take their own body weight on their arms or a single leg to get up!?</p>
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<p>The TGU fundamentals can be ingrained into our movement profile and keep them, and us from the horror of being stuck on the floor after a fall…. it’s never too late to have this in mind.</p>
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<h4><strong>Kettlebell Training</strong></h4>
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<p>The standards I was taught on a kettlebell workshop gave me some technical training experience of this movement. The programme I learned was designed by <strong><a href="https://www.strongfirst.com/about/pavel-tsatsouline/">Pavel Tsatsouline</a></strong> who is well known for his kettlebell &amp; bodyweight training. I recommend you check out his books…</p>
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<p><a href="https://www.amazon.co.uk/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555/ref=sr_1_1?keywords=Pavel+Tsatsouline&amp;qid=1556470624&amp;s=gateway&amp;sr=8-1">The Naked Warrior</a></p>
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<p><a href="https://www.amazon.co.uk/Kettlebell-Simple-Sinister-Pavel-Tsatsouline-ebook/dp/B00GF2HP9G/ref=sr_1_2?keywords=Pavel+Tsatsouline&amp;qid=1556470651&amp;s=gateway&amp;sr=8-2">Kettlebell Simple &amp; Sinister</a></p>
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<p><a href="https://www.amazon.co.uk/Enter-Kettlebell-Strength-Secret-Supermen/dp/1942812132/ref=sr_1_3?keywords=Pavel+Tsatsouline&amp;qid=1556470651&amp;s=gateway&amp;sr=8-3 " target="_blank" rel="noreferrer noopener" aria-label="Enter The Kettlebell  (opens in a new tab)">Enter The Kettlebell </a></p>
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<p>However, I must also make a very special mention 2 of my favourite mentors in the kettlebell, <strong>Troy Martin (TM Fitness) &amp; Stephen Aish (The mindset Coaching Academy) ,</strong> since they have also contributed a lot to my understanding of the use and variations of the kettlebell as an awesome training tool. </p>
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<h2> </h2>
<h1><strong>How To Do A Turkish Get Up</strong></h1>
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<p>The beauty of the TGU is that each part of the movement can be taught one move at a time, without a kettlebell to begin with, particularly if you are coaching a client or trying it for the first time.  Once you get going with the combination remember to hold each position for a moment prior to moving on so that you can feel the position and absorb the benefits of that position and that load, at each point.</p>
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<p>Begin by lying on your side with knees bent, hips to 90 degrees, left hand palm up under the loop/handle of the bell.</p>
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<figure class="wp-block-image"><img class="wp-image-13430" src="https://biomechanicseducation.com/wp-content/uploads/2019/05/Biomechanics-Education-Turkish-Get-Up-1.jpg" alt="" /></figure>
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<p>Roll onto your back at the same time as extending your left arm straight up above you with the KB resting on the back of your hand, left knee will be bent up foot flat on the floor &amp; your right leg out straight resting on the floor.</p>
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<figure class="wp-block-image"><img class="wp-image-13431" src="https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-2-Biomechanics-Education.jpg" alt="" /></figure>
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<p>Now press the left foot down while engaging through the trunk to press the KB upwards, keeping the eyes on it, and roll onto the right elbow with the left arm outstretched up above you.</p>
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<figure class="wp-block-image"><img class="wp-image-13432" src="https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-3-Biomechanics-Education.jpg" alt="" /></figure>
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<p>Next press &amp; lift up onto the right hand with the right arm now out straight so you are in a sitting position with the KB over your head, both arms straight.</p>
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<figure class="wp-block-image"><img class="wp-image-13434" src="https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-4-Biomechanics-Coach.jpg" alt="" /></figure>
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<p>From here take your body weight onto the left foot and right hand &amp; move your right leg from out in front underneath your body, to a kneeling position behind you. Keeping your eyes on the KB for balance.</p>
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<figure class="wp-block-image"><img class="wp-image-13435" src="https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Instruction-Biomechanics-Coach.jpg" alt="" /></figure>
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<p>Move your body into an upright kneeling lunge position, keeping the KB directly over head &amp; lifting your right hand off the floor.</p>
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<figure class="wp-block-image"><img class="wp-image-13436" src="https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Guide-Biomechanics-Education.jpg" alt="" /></figure>
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<figure class="wp-block-image"><img class="wp-image-13437" src="https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Biomechanics-Education-Kneeling-lunge-position.jpg" alt="" /></figure>
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<p>Important: This next move can often be missed!</p>
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<p>From here move your left foot to a position in front of you BEFORE going to stand.</p>
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<p>Then move your bodyweight forwards to stand up on the front/left leg with the KB still maintaining its position directly over your head.</p>
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<figure class="wp-block-image"><img class="wp-image-13438" src="https://biomechanicseducation.com/wp-content/uploads/2019/05/Biomechanics-Education-Turkish-Get-Up-Stand.jpg" alt="" /></figure>
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<p><strong>Reverse It...</strong></p>
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<p>To repeat the movement in reverse it looks like this:</p>
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<p>Step the right leg back onto your right knee, keeping your eyes on the KB for balance.</p>
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<p>Important: Step the front/left foot out to the left side a little way.</p>
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<p>Now laterally flex your body to your right, maintaining a stiff trunk, place your right hand on the floor &amp; push the hips back into flexion, keeping your eyes on the KB overhead.</p>
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<p>Take the entire body weight onto the left foot and right hand while transitioning the right leg underneath you &amp; forwards to sit your bottom on the floor again with your right leg out straight in front of you.</p>
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<p>Now brace through the trunk as you lower your right arm to rest your elbow back onto the floor, KB still positioned over head.</p>
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<p>Control the body as you lower it back down to a lying position with left arm above you and left knee bent.</p>
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<p>Finish Position</p>
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<p>Then finally roll onto the left side flexed hip &amp; knee position.</p>
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<p>This movement is quite complex to teach in a text description so I will show you the movement &lt;&lt;HERE  video &gt;&gt;</p>
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<p><strong>The Switch or Halo </strong></p>
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<p>To transition to the other side when using a KB literally drag the KB from the finishing position above, along the floor, in a halo over your head to the same position but on your right side.  </p>
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<p>Repeat all the above on your right side!</p>
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<p>Repeat over and over for a great little cardio strength workout</p>
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<p>Then add more kilos….and repeat, repeat, repeat!</p>
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<p>&nbsp;</p>
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<p>For personal trainers this awesome 'one' move workout also doubles up as a movement nourisher from the perspective of older populations being more confident about getting up from the floor should they take a fall.</p>
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<p>Teaching the moves one by one can be a method they can use to not only strengthen the correct muscles should they fall but also to prevent falling in the first place.</p>
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<p>So whatever your demographic of client the Turkish Get Up is a great tool!!</p>
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<p>&nbsp;</p>
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<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>
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<p>rachel@biomechanicseducation.com</p>
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