1 minute read
A Turkish Get-Up quick guide
by Justin Grinnell
Keep in mind that there are books that describe how to do a proper Turkish Get-up. Below is simply a quick guide to get you started.
It is recommended that the movement is smooth, without jerky transitions.
1. Use both hands to lift the kettlebell off the ground to the starting position of the floor press and to return it to the ground. The wrist on the kettlebell side is neutral.
2. The elbow on the kettlebell side is locked and the shoulder is packed.
3. The shoulder of the free arm does not shrug up. The heel of the foot on the kettlebell side stays planted during the low sweep, the lunge up to standing, and the reverse of these actions.
4. The knee touches the deck slightly on the descent into the half-kneeling position.
5. The arm holding the kettlebell is vertical or almost vertical. The neck is neutral for the top half of the movement, from the lunge up.
6 In the top position, the knees are locked and the lower back does not hyperextend.
This exercise may seem boring, confusing and frustrating. You may look at it as some circus act with a kettlebell. I assure it is far from that. The array of benefits it provides far outweighs its self-limiting feature. Take the time, and the patience to master this movement and watch your body transform before your eyes. You won’t be disappointed.
