Turkish Get Ups

BennyC

BennyC

BennyC

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Anybody tried or a fan of these?

Something I'm going to try out today as I just tried it without any load on my arm and am just imagining how killer for the core and shoulders it will be!

Any pointers other than to keep the elbow locked and your eye on the weight at all times so as not to K.O yourself?

BennyC
 
Awesome, awesome exercise. There are several variations, including windmill which is my fav.

Are you doing them with Kettlebells?

Ant :cool:
 
Dumbells at current at the Uni gym, though I've ordered a 4, 8, 12 & 16KG which I can toss around when I'm back home for easter :)

Also going to do an Instructors 1 day workshop/course for them in London too. As it's something I'd like to have on my profile when I'm in the industry and would quite like to learn specific coaching points and have my own form critiqued too.

I hadn't quite researched the move properly so there was a few things I was doing wrong in regards to bringing my leg under to get into the overhead lunge position, nevertheless it was still hard work!

I'll have a look into the windmill.

How have you found them for shoulder development? whilst they're classed as a 'wholebody' exercise it is , for the most part, shoulder/upper back/trap specific.

Looking foward to trying some swings, looks like fun :D

Edit: The windmill looks like awesome fun! I'll try some of these tomorrow with my conditioning :)
 
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Did these today at uni gym kettlebell training class, hard to get form/ steps for movement but overall I think I should've went for a heavier kettlebell (than 10kg) especially for the other exercises (push press, swings, windmills, front squats etc).
 
Yeah I broke it down into steps as I was teaching the lad I normally take with it.

Get Set: Arm extended with weight, heel to ass, arm out at 45 degrees
First Push: Crunch up, pushing down with the arm
Plant: Extend the arm and adjust posture
Bridge: Lift your ass out the way and sweep your leg under into the lunge position
Lunge: Stand up.

Have booked my place on the instructors course today so will be interesting to learn some new things along with coaching points.
 
Yeah the instructor guys helped us through the points, although it was first pressure down on elbow then pushing down on arm :O
 
The Craig said:
Yeah the instructor guys helped us through the points, although it was first pressure down on elbow then pushing down on arm :O
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I think that's what I meant :p lol

It's quite hard to demonstrate and explain to a beginer as with no weight their arm is free to bend and fall out of position, but using enough weight to explain things clearly and for them to get a feel could result in injury.

Good fun though.
 
BennyC said:
Windmills are awesome :D
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:D

Turkish getups works rotator cuff quite heavily and with good form is just awesome for stability of the whole girldle. There's also an argument for good growth gains through TUT (time under tension theory, I believe Ian King has written extensively on it).

There's a HUGE amount you can do with KBs in general. Turkish Getups are absolutely awesome, but I tend to use them in functional flow movements; so Turkish getup, into swing, into single arm swing swaps, into cleans, finish reverse getups.

LOVE the getup with KBs, let me know how you find it when yours arrive. VERY jealous by the way, don't have any privately, just at the gym. Where did you order Benny mate and what did they cost?

Where are you doing your course on KBS?

Ant :cool:
 
BennyC said:
I think that's what I meant :p lol

It's quite hard to demonstrate and explain to a beginer as with no weight their arm is free to bend and fall out of position, but using enough weight to explain things clearly and for them to get a feel could result in injury.

Good fun though.
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Indeed, I shall be going again next week :) (although this time I'm grabbing a 16kg or 12kg before I'm left considering how heavy to go :p). Hopefully doing some kettlebell work today wont conflict with working my shoulders tomorrow evening (also got cardio in the morning :eek:).
 
georges said:
can you do them with DBs?
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Yup that's what I've been using as we don't have any KB's at our gym. Can also use barbells too for more of a challenge!

WantoN said:
:D

Turkish getups works rotator cuff quite heavily and with good form is just awesome for stability of the whole girldle. There's also an argument for good growth gains through TUT (time under tension theory, I believe Ian King has written extensively on it).

There's a HUGE amount you can do with KBs in general. Turkish Getups are absolutely awesome, but I tend to use them in functional flow movements; so Turkish getup, into swing, into single arm swing swaps, into cleans, finish reverse getups.

LOVE the getup with KBs, let me know how you find it when yours arrive. VERY jealous by the way, don't have any privately, just at the gym. Where did you order Benny mate and what did they cost?

Where are you doing your course on KBS?

Ant :cool:
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I ordered from powerhouse fitness:

http://www.powerhouse-fitness.co.uk/bodymax-cast-iron-kettlebells.php

The 20% is deducted once they're added to your cart. I grabbed the 4,8,12,16KG ones for £75 plus £10 delivery. Though my 12KG one was rubber as the cast iron was out of stock. Hopefully changing it for a cast iron one now it's back in stock so should be nearer £70 for the lot :)

I'm doing this course:

http://www.lkbacademy.com/

Spaces are going quick. Was 4 left on Sunday and now there's only one! Have a read through of the list of stuff you get including discount on their online store and future courses :cool:
 
BennyC said:
Yup that's what I've been using as we don't have any KB's at our gym. Can also use barbells too for more of a challenge!



I ordered from powerhouse fitness:

http://www.powerhouse-fitness.co.uk/bodymax-cast-iron-kettlebells.php

The 20% is deducted once they're added to your cart. I grabbed the 4,8,12,16KG ones for £75 plus £10 delivery. Though my 12KG one was rubber as the cast iron was out of stock. Hopefully changing it for a cast iron one now it's back in stock so should be nearer £70 for the lot :)

I'm doing this course:

http://www.lkbacademy.com/

Spaces are going quick. Was 4 left on Sunday and now there's only one! Have a read through of the list of stuff you get including discount on their online store and future courses :cool:
Click to expand...

Legend nice one.

Ant :cool:
 
I have been using a 12kg kb for the last couple of weeks. An awesome bit of kit. I am just about ready to move up to a 14kg. The Turkish Get Up is the hardest move of all, It took me quite a few attempts to master it and I am sure there is still more room for improvement.
 
During TGU's i dont find my core hit at all. My RC and whole shoulder socket feels awesome and knackered but nothing core wise. I'm only using 12.5kg for them though..
 
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