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<p><b><span data-contrast="auto">Why the Turkish Get-Up is Essential for Personal Trainers</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">The Turkish Get-Up (TGU) is a versatile and effective exercise that should be a staple in any personal trainer's programming. Its ability to engage multiple joints and muscles across various planes of movement makes it incredibly efficient, providing comprehensive benefits from just one exercise.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
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<p><b><span data-contrast="auto">Full-Body Engagement and Cardiovascular Benefits</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">The TGU involves numerous joint actions and muscle groups, which can deliver a full-body workout. This exercise can be performed with different equipment, adding variety to your routine. It also offers cardiovascular benefits due to the continuous movement required to transition from lying on the floor to standing and back down again.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
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<p><b><span data-contrast="auto">Expert Endorsements</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Renowned strength coach Dan John advocates for the TGU as a diagnostic tool. He uses a simple test where clients must get down on the floor and stand back up to identify mobility limitations and joint restrictions. This drill is fundamental to daily movement and reveals areas needing improvement before progressing to more dynamic exercises.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">Practical Application: Getting Up and Down</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Practicing the TGU helps maintain and improve the essential ability to get up from the floor - a skill that can decline with age. This exercise is particularly valuable for older adults, helping prevent the fear and consequences of being unable to get up after a fall.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">StrongFirst Kettlebell Workshop Insights</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">The StrongFirst Kettlebell workshop, led by <a href="https://www.strongfirst.com/about/pavel-tsatsouline/">Pavel Tsatsouline</a>, provides excellent technical training on the TGU. This programme emphasises proper technique and progressive learning, starting without weights and gradually adding load. Investing in quality education from reputable organisations like StrongFirst can significantly enhance your understanding and execution of the TGU.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p>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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<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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<ol>
<li><span class="TextRun SCXW103513652 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW103513652 BCX8"><strong>Starting Position:</strong> </span></span><span class="TextRun SCXW103513652 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW103513652 BCX8">Lie on your side, knees bent, hips at 90 degrees, with the </span><span class="NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW103513652 BCX8">left hand</span><span class="NormalTextRun SCXW103513652 BCX8"> palm </span><span class="NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW103513652 BCX8">up holding</span><span class="NormalTextRun SCXW103513652 BCX8"> the kettlebell.</span></span><span class="EOP SCXW103513652 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ol>
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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><strong><span class="TextRun SCXW186635134 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW186635134 BCX8">2. Roll to Back:</span></span></strong><span class="TextRun SCXW186635134 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW186635134 BCX8"> Extend your left arm straight up with the kettlebell resting on the back of your hand. Bend your left knee, foot flat, and extend your right leg.</span></span><span class="EOP SCXW186635134 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></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><strong><span class="TextRun SCXW81553435 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW81553435 BCX8">3. Press and Roll:</span></span></strong><span class="TextRun SCXW81553435 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW81553435 BCX8"> Press the left foot down, engage your trunk, press the kettlebell upwards, and roll onto your right elbow.</span></span><span class="EOP SCXW81553435 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></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><strong><span class="TextRun SCXW119162220 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW119162220 BCX8">4. Sit-Up:</span></span></strong><span class="TextRun SCXW119162220 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW119162220 BCX8"> Lift onto your right hand, extending both arms with the kettlebell overhead.</span></span><span class="EOP SCXW119162220 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></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><strong>5. </strong><span class="TextRun SCXW170957954 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW170957954 BCX8"><strong>Kneel:</strong> </span></span><span class="TextRun SCXW170957954 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW170957954 BCX8">Shift weight onto the left foot and right hand, moving your right leg to a kneeling position behind you.</span></span><span class="EOP SCXW170957954 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></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><strong>6. <span class="TextRun SCXW229150756 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW229150756 BCX8">Lunge: </span></span></strong><span class="TextRun SCXW229150756 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW229150756 BCX8">Move to an upright kneeling position, keeping the kettlebell overhead.</span></span><span class="EOP SCXW229150756 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></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><strong><span class="TextRun SCXW158743961 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW158743961 BCX8">7. Stand: </span></span><span class="TextRun SCXW158743961 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW158743961 BCX8">Step your left foot forward and stand up, </span><span class="NormalTextRun SCXW158743961 BCX8">maintaining</span><span class="NormalTextRun SCXW158743961 BCX8"> the kettlebell overhead.</span></span><span class="EOP SCXW158743961 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></strong></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><span class="TextRun SCXW200449709 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW200449709 BCX8">Reversing the Movement</span></span><span class="EOP SCXW200449709 BCX8" data-ccp-props="{&quot;201341983&quot;:0,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></strong></p>
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<p>To repeat the movement in reverse it looks like this:</p>
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<ol>
<li data-leveltext="%1." data-font="" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><b><span data-contrast="auto">Step Back:</span></b><span data-contrast="auto"> Step the right leg back, kneeling down while keeping the kettlebell overhead.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
<li><b><span data-contrast="auto">Flex and Sit:</span></b><span data-contrast="auto"> Laterally flex to your right, place your right hand on the floor, and push hips back, keeping eyes on the kettlebell.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
<li data-leveltext="%1." data-font="" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="3" data-aria-level="1"><b><span data-contrast="auto">Transition:</span></b><span data-contrast="auto"> Shift weight onto the left foot and right hand, moving the right leg forward to sit with the right leg extended.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
<li><b><span data-contrast="auto">Lower: </span></b><span data-contrast="auto">Brace your trunk, lower onto your right elbow, and control your descent back to the starting position.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ol>
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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><b><span data-contrast="auto">Benefits for Personal Trainers</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">The TGU is not just a strength and conditioning tool but also a movement enhancer, especially beneficial for older adults. It improves the ability to get up from the floor, potentially reducing injury risk and increasing confidence. This exercise is suitable for clients of all ages and fitness levels, making it a valuable addition to any training program.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><b><span data-contrast="auto">Enhance Your Training Skills</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></p>
<p><span data-contrast="auto">Want to reduce your clients' risk of injury and help them achieve better results? Learn more about our Biomechanics Coach Diploma, now including a Level 4 Low Back Pain Qualification, to become an even more effective personal trainer. Click </span><a href="https://biomechanicseducation.com/courses/biomechanics/biomechanics-coach-course/"><span data-contrast="none">here</span></a><span data-contrast="auto"> to find out more.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></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>Contact: <a href="mailto:info@biomechanicseducation.com">info@biomechanicseducation.com</a></p>
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