{"id":6835,"date":"2021-04-14T14:40:30","date_gmt":"2021-04-14T14:40:30","guid":{"rendered":"https:\/\/www.hussle.com\/blog\/?p=6835"},"modified":"2022-08-31T08:18:08","modified_gmt":"2022-08-31T08:18:08","slug":"how-to-master-the-turkish-get-up","status":"publish","type":"post","link":"https:\/\/www.hussle.com\/blog\/how-to-master-the-turkish-get-up\/","title":{"rendered":"How to master the Turkish Get Up"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;3.22&#8243; custom_padding=&#8221;||98px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;3.25&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;3.25&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text _builder_version=&#8221;4.4.7&#8243; text_font=&#8221;Euclid Circular B Light||||||||&#8221; header_font=&#8221;Euclid Circular B Medium||||||||&#8221; header_text_color=&#8221;#000000&#8243; header_font_size=&#8221;24px&#8221; header_2_font=&#8221;Euclid Circular B Medium||||||||&#8221; header_2_text_color=&#8221;#000000&#8243; header_2_font_size=&#8221;20px&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; custom_margin=&#8221;||122px|||&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><em>This piece of content is from our valued partner Premier Global NASM. You can find the original version <strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/blog.premierglobal.co.uk\/master-turkish-get\">here<\/a><\/span><\/strong>.<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>There are few training tools in the fitness mainstream that pique interest and create more discussion than the kettlebell. For some, an intimidating ball of iron, for others a versatile piece of equipment that with proper training can transform your body. While kettlebell swings, cleans, jerks, and snatches offer unique challenges in terms of proper skill and execution, the Turkish Get-Up (TGU) is, without a doubt, one of the more complicated lifts to master. The TGU, however, is unique in that it has multiple parts that can be practiced as stand alone exercises, then put together for safe, seamless execution.<\/p>\n<p>&nbsp;<br \/>\n&nbsp;<\/p>\n<h1>Why a Turkish Get-Up?<\/h1>\n<p>The TGU is a complex, integrated exercise that improves flexibility, <a href=\"https:\/\/www.hussle.com\/blog\/moving-for-mobility-a-guide-to-keeping-your-joints-healthy\/\">joint mobility<\/a>, and overall body strength. It also helps <a href=\"https:\/\/www.hussle.com\/blog\/how-to-strengthen-your-core-so-that-you-can-lift-more\/\">strengthen and stabilise the core<\/a>, while also improving balance and coordination. Along with being a great lift, the TGU can also be used as an assessment tool to spotlight areas of the body that may be tight, such as the hips, or areas that may need strengthening, such as the shoulders. Overall movement quality can also be assessed with this total <a href=\"https:\/\/www.hussle.com\/blog\/the-best-leg-exercise-machines-to-use-on-lower-body-day\/\">body exercise<\/a>. \u00a0<\/p>\n<p>&nbsp;<\/p>\n<h2>Safety Tip:<\/h2>\n<p>Whether you\u2019re using the TGU as an assessment tool or you\u2019re in the beginning stages of learning or teaching it, it\u2019s good to practice without load, or a very light object like a shoe. With the many moving parts and coordination required for the TGU, it can be challenging enough using just <a href=\"https:\/\/www.hussle.com\/blog\/the-only-5-exercises-you-need-for-a-full-body-workout\/\">body weight without adding in the additional control needed<\/a> for a loaded movement. The goal is to focus on the quality of movement over the load or quantity.<\/p>\n<p>&nbsp;<br \/>\n&nbsp;<\/p>\n<h1>How to Perform the Turkish Get-Up<\/h1>\n<p>&nbsp;<\/p>\n<h2>The Set-Up:<\/h2>\n<p>1. Lie supine on the floor. Bend your knees, roll to your right side, and grab the handle of the kettlebell.<\/p>\n<p>2. Roll onto your back and press the kettlebell straight up overhead toward the ceiling with your right arm. Extend your left leg out to the side (about a 45-degree angle for a wide base of support), and your left arm at a similar angle, palm down on the floor. This is your start position for the get up.<\/p>\n<p><span style=\"color: #000000;\"><strong>Tip:<\/strong> <\/span><em>Remember that if the right arm has the kettlebell, your right knee is bent. Keep your right foot planted firmly into the floor. Lock the elbow of your right arm and push your shoulder down to pack it into place.<\/em> \u00a0<\/p>\n<p>&nbsp;<\/p>\n<h2>Executing the Lift:<\/h2>\n<p>1. Actively lift and roll your hip to the side as you punch and drive your right hand up, coming up onto your left forearm.<\/p>\n<p>Tip: Lengthen through your spine. Fully extend your right arm, lock your elbow, and pack your shoulder down. Maintain space between your shoulder and your head and avoid collapsing or sinking into your shoulders. Keep your eye on the kettlebell.<\/p>\n<p>2. Keep punching your right hand through and come up onto the palm of your left hand. You\u2019re almost in a seated position here.<\/p>\n<p>3. Now lift your <a href=\"https:\/\/www.hussle.com\/blog\/whats-the-difference-the-glute-bridge-vs-the-hip-thrust\/\">hips off the floor into a strong semi- bridge<\/a> position, pressing into your right foot and left arm. Your left leg remains locked out and fully extended.<\/p>\n<p><a href=\"https:\/\/www.hussle.com\/blog\/tips-for-getting-back-into-exercise-after-time-off\/\">Tip: Be careful not to hyperextend through your lower back<\/a>. Engage your anterior core and keep your centre strong throughout each part of the get up.<\/em><\/p>\n<p>4. Bring your left leg back, threading it under your body, and placing your left knee on the ground.<\/p>\n<p><span style=\"color: #000000;\"><strong>Tip<\/strong><\/span>: <em>Angle the left knee back so you can turn your hips up and stack them. Keep your eye on the kettlebell overhead.<\/em><\/p>\n<p>5. Now press into your left arm and corkscrew your body into a half-kneeling position, squaring your hips and shoulders to the front, keeping the kettlebell extended overhead in your right arm.<\/p>\n<p><strong><span style=\"color: #000000;\">Tip:<\/span><\/strong> <em>Be sure to windshield wipe the left knee (you\u2019re no longer going to angle it) so both legs are at a 90-degree angle. To assist in getting into the half-kneeling position, slightly hinge your hips and shift your weight back toward your heel so it will be easier to take your left hand off the floor.<\/em><\/p>\n<p>6. Looking straight ahead, press off the ball of your right foot and come up into a standing position. \u00a0<\/p>\n<p>&nbsp;<\/p>\n<h2>Turkish Get Down:<\/h2>\n<p>The start position for a get down is the ending position for the get up. To get down, simply reverse the order. Be sure to practice on both sides.<\/p>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2021\/04\/Premier-Global-NASM-Banner.jpg&#8221; title_text=&#8221;Premier Global NASM Banner&#8221; url=&#8221;https:\/\/www.ptcareer.co.uk\/hussle-partner\/&#8221; _builder_version=&#8221;4.4.7&#8243; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This piece of content is from our valued partner Premier Global NASM. You can find the original version here. &nbsp; There are few training tools in the fitness mainstream that pique interest and create more discussion than the kettlebell. For some, an intimidating ball of iron, for others a versatile piece of equipment that with [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":6844,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"There are few training tools in the fitness mainstream that pique interest and create more discussion than the kettlebell. For some, an intimidating ball of iron, for others a versatile piece of equipment that with proper training can transform your body. While kettlebell swings, cleans, jerks, and snatches offer unique challenges in terms of proper skill and execution, the Turkish Get-Up (TGU) is, without a doubt, one of the more complicated lifts to master. The TGU, however, is unique in that it has multiple parts that can be practiced as stand alone exercises, then put together for safe, seamless execution.\r\n\r\nWhy a Turkish Get-Up?\r\n\r\nThe TGU is a complex, integrated exercise that improves flexibility, joint mobility, and overall body strength. It also helps strengthen and stabilize the core, while also improving balance and coordination. Along with being a great lift, the TGU can also be used as an assessment tool to spotlight areas of the body that may be tight, such as the hips, or areas that may need strengthening, such as the shoulders. Overall movement quality can also be assessed with this total body exercise.\r\n\r\nSafety Tip:\r\n\r\nWhether you\u2019re using the TGU as an assessment tool or you\u2019re in the beginning stages of learning or teaching it, it\u2019s good to practice without load, or a very light object like a shoe. With the many moving parts and coordination required for the TGU, it can be challenging enough using just body weight without adding in the additional control needed for a loaded movement. The goal is to focus on quality of movement over load or quantity.\r\n\r\nHow to Perform the Turkish Get-Up    \r\n\r\nSet Up:\r\n\r\nLie supine on the floor. Bend your knees, roll to your right side, and grab the handle of the kettlebell.\r\nRoll onto your back and press the kettlebell straight up overhead toward the ceiling with your right arm. Extend your left leg out to the side (about a 45-degree angle for a wide base of support), and your left arm at a similar angle, palm down on the floor. This is your start position for the get up.\r\nTip: Remember that if the right arm has the kettlebell, your right knee is bent. Keep your right foot planted firmly into the floor. Lock the elbow of your right arm and push your shoulder down to pack it into place.\r\n\r\nExecuting the Lift:\r\n\r\nActively lift and roll your hip to the side as you punch and drive your right hand up, coming up onto your left forearm.\r\nTip: Lengthen through your spine. Fully extend your right arm, lock your elbow, and pack your shoulder down. Maintain space between your shoulder and your head and avoid collapsing or sinking into your shoulders. Keep your eye on the kettlebell.\r\n\r\nKeep punching your right hand through and come up onto the palm of your left hand. You\u2019re almost in a seated position here.\r\nNow lift your hips off the floor into a strong semi- bridge position, pressing into your right foot and left arm. Your left leg remains locked out and fully extended.\r\nTip: Be careful not to hyperextend through your lower back. Engage your anterior core and keep your center strong throughout each part of the get up.\r\n\r\nBring your left leg back, threading it under your body, and placing your left knee on the ground.\r\nTip: Angle the left knee back so you can turn your hips up and stack them. Keep your eye on the kettlebell overhead.\r\n\r\nNow press into your left arm and corkscrew your body into a half kneeling position, squaring your hips and shoulders to the front, keeping the kettlebell extended overhead in your right arm.\r\nTip: Be sure to windshield wipe the left knee (you\u2019re no longer going to angle it) so both legs are at a 90-degree angle. To assist in getting into the half kneeling position, slightly hinge your hips and shift your weight back toward your heel so it will be easier to take your left hand off the floor.\r\n\r\nLooking straight ahead, press off the ball of your right foot and come up into a standing position.\r\nTurkish Get Down:  \r\n\r\nThe start position for a get down is the ending position for the get up. To get down, simply reverse the order. Be sure to practice on both sides.","_et_gb_content_width":"","content-type":"","footnotes":""},"categories":[106,3],"tags":[],"acf":[],"infloai":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to master the Turkish Get Up | The Hussle Blog<\/title>\n<meta name=\"description\" content=\"How to master the Turkish Get Up - Find Out More And Visit Hussle Today For Gym Passes &amp; Memberships Near You.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to master the Turkish Get Up | The Hussle Blog\" \/>\n<meta property=\"og:description\" content=\"How to master the Turkish Get Up - Find Out More And Visit Hussle Today For Gym Passes &amp; Memberships Near You.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.premierglobal.co.uk\/master-turkish-get\" \/>\n<meta property=\"og:site_name\" content=\"The Hussle Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-14T14:40:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-08-31T08:18:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2021\/04\/shutterstock_310690151-min-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Hussle\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Hussle\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to master the Turkish Get Up | The Hussle Blog","description":"How to master the Turkish Get Up - 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