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How To Do A Kettlebell Get Up

The Turkish Getup, Turkish Stand Up or Kettle bell Stand Up is very different from the Swing in that it focuses on your small stabilizing muscles and develops a solid movement foundation.

author
David Lawrence
• Thursday, 19 November, 2020
• 18 min read
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In order to keep the shoulder stable and in the correct position it has small stabilizing muscles. The trapezium, rhomboids, and serrated anterior must be simultaneously activated to pull the scapula into a position of depression and downward rotation.

Each hip joint is connected to the opposite shoulder via a muscular sling system that crosses the body. Get Ups develop this cross body sling system and so naturally improves your rotational strength for racket sports, running and more.

“ Core stability is believed to be critical for injury prevention and the transfer of power throughout the kinetic chain during movement. During the TGU, the core is challenged to resist spinal rotation, exion/extension, and side bending.

The added core conditioning that you receive from the Turkish Getup also ensure that the lower back is better stabilized during movement. If your posture is not as good as it should be the Getup will certainly highlight that and put your body into a better position.

When performing the Turkish getup muscles are worked throughout the entire body. The real beauty of this exercise is that every muscle has to work with each other in order to complete the full movement.

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We all have movement issues whether it is lacking adequate movement through the joints, weak core muscles, dominate large prime mover muscles, poor balance, or bad proprioception. I frequently use the Turkish Getup as an assessment tool with clients to see an instant snapshot of their current movement skills.

A few Kettle bell Turkish Setups before each workout will prepare you nicely and also give you a quick snapshot of your daily health. Use the opposite hand to adjust the kettle bell position so it lays comfortably against the back of the forearm.

Bend the leg on the same side as the kettle bell and place the opposite arm out at 45 degrees. Foot position — keep the foot at hip width, not too wide or too narrow Shallow bend — ensure you bend the knee adequately enough so you are not limited in the sit up

Squeeze the handle tight as you sit up along the line of your arm, first to elbow and then to hand. Failure to sit up smoothly without jerking or using the kettle bell will indicate a weakness in the core muscles.

Practice the Single Leg Dead lift as well as this part of the movement without a kettle bell. Problems sitting up tall without keeping the bottom leg straight could indicate tightness in the hamstrings.

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Create distance between the bottom shoulder and the ear and open up the chest. Not fully extending the hips — push the hips up and squeeze the glutes tight Raising the bottom heel — extension should come from the hips not the toes, keep the heel down Arching lower back — don’t extend from the lower back push up through the hips, squeezing the glutes will help To sink bottom shoulder — keep the shoulder and ear as far apart as possible Disconnecting upper shoulder — keep the top shoulder down and deep in its socket Bad arm alignment — if there is not a straight line from the kettle bell to bottom hand you will find the weight very heavy

Don’t combine with step 6 — ensure you define this step without moving too quickly onto the next one Not opening the hips — take the knee back as far back as possible, don’t cramp yourself up, create space Lifting front heel — keep the heel down as you pull the leg through Bad shoulders — as with earlier steps keep the bottom shoulder away from your ear and top packed down Moving hand — keep the hand planted, it should not need to move, only sweep the leg Taking the hand off the floor straighten the body by folding sideways at the waist.

Do not rotate into the upright position Standing straight up — ensure you perform this step before standing up or you miss an important core exercise Caving at the chest — look forwards and pull the rib cage up Folding forwards at the hips — push the hips through with glutes tight, do not crease forwards and collapse the hips Not pulling from the heel — don’t push from the rear leg to stand, pull yourself up from the front Forward leaning — often if your stance is too narrow then standing looks ugly, improve on your Sweep (step 5) Floating shoulder — keep that kettle bell shoulder deep into its socket as you stand Bending arm — stay strong and keep that top arm locked out

If you find this movement tricky then practice your deep lunges without a kettle bell and also the overhead warm up exercise. A Full Kettle bell Turkish Get — Up should take at least 30 seconds to complete.

Beginners should certainly practice returning the kettle bell back to the floor and then changing arms and repeating. As you can see the Turkish Get — Up is quite a complex movement but when you break it down it becomes a lot more manageable.

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You will finish at the Sit up position and then return slowly back to step 1 again. You will be getting a great core workout if you take your time and perform the movements correctly.

When you can complete the Turkish Getup without spilling any water, move onto the next step below. When you can perform 5 smooth repetitions on each side without putting the kettle bell down in between reps move onto the Full Getup below.

Now you’re ready for the big time, the complete Turkish Getup with a kettle bell. Perform just 1 repetition at a time and then put the kettle bell down and change sides.

As a guide I usually find that when a client can perform 5 repetitions smoothly on both sides without unlocking the arm then it is time to start introducing the next weight. Using alternating swings is a great way to not only add some cardio into the movement but also change hands and give the arms a rest.

Ensure that you are strong at the Full Getup before attempting this because your shoulders will have to work harder and for longer before getting a break. The kettle bell snatch is a full body cardiovascular exercise that will allow a few seconds for your shoulder to rest between Getup repetitions.

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Full Turkish Get Up Left x 1 Snatch x 10 Change sides or repeat I’m not usually one for making exercises overly complicated but I do like this advanced version of the Getup.

When you get to step 4 of the Getup stack one foot on top of the other as if performing a side plank. You will be performing a side plank on one hand and have a kettle in the other so balance and alignment is important.

The ladder workout moves through every step of the Getup so it ensures that no part of the process is missed out. You will find that by practicing this TGU workout you will quickly identify the areas of the Getup that require further attention.

Basically you are adding an extra step to the movement each round until you complete the full Turkish Getup. After you have climbed the ladder to the top you can change hands and repeat the same process on the other side.

It is a great idea to combine kettle bell training’s 2 finest exercises together into one workout. Practicing this workout will give you the best of both worlds, great cardio and fat burning from the swing and full body strengthening and conditioning from the Get Ups.

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Unlike other kettle bell exercises the Getup can be performed most days providing the load is not consistently too heavy. If you have a rest day but feel that you would like to do something more than practicing your Turkish Get Ups is an excellent choice.

You will not only protect your body from future injury by performing the Getup but you will also improve your core strength and better your posture. Practice the Getup until is looks and feels effortless and it will pay you back tenfold.

Yes, kettle bells are an excellent tool for both increasing muscle size and definition as well as burning fat and improving your cardio. The kettle bell is held with a locked out arm overhead during the entire Turkish getup exercise.

Not to worry, you can still have a full body workout at home using a single kettle bell. The kettlebellgetup — sometimes also called Turkish getup — is a flow of movements that will work all major muscle groups in your body.

Having just a limited amount of the best home gym equipment at your disposal doesn't have to be restrictive. Better still, this one move kettle bell full body workout is not overly difficult either.

karen smith coach kettlebell training
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Seeing them in stock again is like Christmas came early for anyone interested in home resistance training. If you haven’t got any gym equipment, you can try following the Mike Tyson body weight workout.

It uses a minimal amount of home gym equipment and considering how Iron Mike looked like in his heydays, it can evidently build muscle. Bad news is, it involves working out 10 times a day and doing industrial amounts of reps and sets of the included body weight exercises.

Following a push-pull workout routine is a good way to increase workout frequency since your ‘push’ muscles are resting on ‘pull’ days and via versa, meaning you can work out more often and build muscle faster. Problem is, the best way to do push-pull workouts is to use a gym and equipment such as the cable machine and the best weight benches / the best barbells.

These body weight exercises are home friendly and can effectively build muscle too. If you have at least one kettle bell in your possession, we have an alternative option for a full body workout.

It can also improve muscle-mind coordination and sculpt functional muscles, not just ones that are only aesthetically pleasing but useless. Don't wait for Black Friday, buy these iron orbs with handle now.

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It’s simple yet effective and will improve shoulder muscle definition, as well as glute strength significantly. All the while, you need to keep the kettle bell above your head which will admittedly put some pressure on your shoulders and core so make sure those are tight as a tiger.

Best of all, since you are using a weight that’s ‘light’ enough to be able to hold up, you can use smaller kettle bells for this move and these are almost always available. IMPORTANT: the kettlebellgetup is a complex move and involves holding weight over your head so if you are unsure about yourself, make sure you get someone to supervise as you exercise.

Also, if you are struggling with obesity or have issues with your hip mobility, kettlebellget ups might not be the best exercise for you. Legend has it that when old-time strongmen were asked to take on an apprentice, they would show their applicant a single movement: the get — up, also known as a Turkish get — up.

The teacher would tell his would-be apprentice to come back when the applicant was able to perform it with 100 pounds. Regardless of how literally you take this story, it clearly portrays the appeal of this complex movement.

To pick just one reason, performing a heavy get — up correctly and safely requires you to “lock” your rib cage to your pelvis by way of your abs. This is a key skill for all types of athletes to master, as it allows them to both produce and absorb force through a diverse range of stances.

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If you've been wondering why strength coaches, rehab specialists, and strong people around the world have been raving about this movement, consider this your apprenticeship. Its multiple motions woven together, incorporating all three movement planes more than once.

Press the kettle bell overhead Move the bell so the arm is perpendicular to the floor, either using one hand or both. Some people choose to add a single-arm press, but its extra credit and not the norm, especially once the weights get heavy.

Place the opposite arm on the floor approximately 45 degrees from the body. Roll up onto the elbow, then the hand Take a deep breath and hold it.

Drive from the foot on the working side, roll up onto your elbow, and exhale. You'll support yourself on one arm, the heel of the straight leg, and the surface of your flat foot, like a tripod.

Stand up from the lunge Take your support hand off the floor and move your body upright, keeping the kettle bell overhead. Fold into your hips and place your hand just in front of the knee on the floor.

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Stick your leg straight out in front of you and put your butt on the floor. Lower the kettle bell with two hands to your stomach, then roll to your side and place the weight on the floor.

And, as you might believe, a lot can go awry before you've hit enough reps to have the basic steps memorized and ingrained in your muscle memory. Once you're solid on the basics, the specific problems that hold most people back become more predictable.

Here are the three most common mistakes I see that keep trainees from being able to progress from light Turkish get -ups to heavy ones. Mistake 1 Failing To Grip The Kettle bell Properly Unlike a dumbbell or barbell, the kettle bell is meant to be “over-gripped,” or pulled into what feels like slight wrist flexion.

Over-gripping brings the center of mass closer to the bones of your arm and makes for a stronger, safer position. Once you allow your elbow to bend even a little, you're holding the kettle bell with your musculature alone rather than taking advantage of your body's support structure.

When you bend your elbow, you destabilize the shoulder, increasing the chance of injury. When your triceps fatigue—which can and does happen without warning—you might drop the bell and most likely get hurt in the process, particularly if you try to “save” the lift.

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True story: While training a group of Marines, an instructor kept telling a number of them to lock their elbows. The Marine's triceps gave out, and the kettle bell fell on his face, breaking his jaw and knocking out many his lower teeth.

Technique If you can straighten your elbow but are just too lazy to do so, focus on pushing your fist up to the sky while simultaneously pulling your shoulder into its socket. The tighter you grip the kettle bell, the more you'll cause your other muscles to work, through the process of muscular irradiation.

Your arm will automatically straighten out, and all the joints involved in the movement will get more stable. Mechanics If you're not being lazy, there's a good chance the problem could be functional, i.e., tight biceps from doing too many curls.

If this is the case, stretch your biceps between sets and only practice the stages of the get — up where you can keep your elbow straight. Get that humerus deep in the socket, and it will give you control of movement and protection of the shoulder joint and muscles.

Combined, these lapses put undue stress on vulnerable places like knees and the lumbar spine. This engages your lats, which creates a “shelf” capable of supporting the kettle bell overhead and your weight on the floor.

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If the anti-shrug doesn't help, then you'll have to address your tight muscles, specifically the ones that surround your shoulder girdle: your pecs, lats, triceps, and biceps. These three areas—the grip, elbow, and shoulder—may seem like minor players in a whole-body movement like a Turkish get — up, but I can tell you firsthand from teaching would-be kettle bell instructors over the last 8-plus years that these details make a profound difference, particularly once you've got a 53-pound kettle bell over your face.

Kettle bell Turkish Get -ups can be dangerous at first — after all, you are laying on the ground, holding a weight directly overhead. As you learn about this movement and continue to practice, take your time!

In the simplest sense, a Turkish Get — up (TGU) is when you lay on the ground while holding a weight straight over your head, then stand up. Then you reverse that entire movement until you arrive safely back on the ground.

The Turkish Get — up requires shoulder stability and control, core strength, and leg drive. Learning this exercise will teach you how to move with control and coordination.

I wasn’t able to find one agreed upon origin of the Turkish get — up, although I did come across a number of different theories: Legend has it that when old-time strongmen were asked to take on an apprentice, they would send the applicant away, telling him not to return until he could perform one Turkish Get — up using a 100-pound weight.

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It is also believed that ancient wrestlers in what is now Turkey invented the get — up to prepare for their grueling competitions. History also reports that Turkish Janissaries used the get — up as a part of their strength training regimen.

The Turkish Get — up enables you to identify asymmetries between the left and right side of your body. Once you dial in this movement and each of its steps along the way, you will start improving your overall mobility, stability, and the often-overlooked time under tension.

Think about this for a moment: the get — up requires you to hold one arm in a stable overhead position while moving through multiple planes of motion, finding points of stability in the anterior, lateral, and overhead positions, all while supporting yourself with one hand and transitioning from lying to kneeling to standing. It will help you identify balance points without the danger of a weight overhead.

It takes time to walk your body through each step and remember the correct positioning. Holding the kettelbell in your right hand, make sure the kettle bell is on the outside of your arm and press it straight up in the air.

Keep your arm “stacked,” with wrist, elbow, and shoulder all in a straight line. Keeping the kettle bell directly over your right shoulder, press through your right foot to sit up and lean on your left forearm.

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Keeping the kettle bell stacked directly over your right shoulder, you're now going to reverse all the steps! Staying slow and controlled, lower yourself back down to a lying position, keeping the kettle bell stacked over your shoulder.

If you feel super strong and stable with your kettle bell, try using odd objects. Things with different shapes and weights can challenge your stability in different ways.

The Kettle bell ½ Getup is a challenging exercise that builds overall core strength and pretty much every muscle in your body. Straighten your legs and place them on the floor, so they are at a 45-degree angle with your body.

Bend your knee on the same side as the arm that you will be holding the kettle bell, and place your foot firmly into the floor. Place your other arm out to the side at about a 45-degree angle, with your palm pressed into the floor.

Contract your core and glutes, and in one motion, push your planted foot into floor, punch upward with the kettle bell while you press your opposite elbow into the floor to lift your body up onto your forearm, and then press your hand through the floor to lift and lockout your elbow. This guide takes away all the confusion with your diet and workouts as it gives you the exact meal plan, video cooking lessons, and grocery lists you need to Live Lean without being a slave in the kitchen.

This is the type of premium content our inner circle members at TeamLiveLean.com receive every single month. Brad Outro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year.

Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life. Getty Images When you're new to working out, or to strength training in general, there's something really intimidating about facing a weight room or even a set of dumbbells (if you can even manage to find them right now).

Enter the kettle bell, a type of dumbbell that's round (like a bell) and has a handle, making it easy to lift and carry around. Because they are simple, yet versatile, they are great for beginners and workout veterans alike.

Our Health & Wellness newsletter puts the best products, updates and advice in your inbox. The way the bell is shaped allows you to train power, endurance and strength all in one little piece of iron,” says Lauren Kan ski, certified personal trainer and founder of the K Method.

Getting started with a kettle bell workout may seem as easy as picking one up and swinging it around -- but that can lead to injury. Keep reading for Kan ski's advice on how to get started with a kettle bell workout routine below.

Getty Images If you've never worked out with kettle bells, it's important to start with a lightweight model so you don't hurt yourself while you learn the basics. Even though the weight you use will depend on your personal fitness level and background, in general Kan ski recommends starting with an eight to 10 kg (about 17 to 22 lbs) kettle bell for workouts that involve any overhead movements and 10-14 kg (22-30 lbs) for beginners who want to learn how to dokettlebell swings (instructions below).

“The biggest thing for beginners is to learn how to hold the bell and work on that grip strength.” According to Kan ski, one of the biggest mistakes she sees people make is jumping right into more advanced moves like swings and snatches before they're ready.

Master these three moves from Kan ski and you'll be off to a solid start with your kettle bell fitness routine. Your core stabilizers fight hard through the squat to keep you balanced,” Kan ski says.

Start with the kettle bell in the front racked position -- sits at your chest, cradled in your bicep, with the horn (handle) underneath your clavicle. Start holding a kettle bell in each hand by your sides, keeping them off your thighs.

Draw your shoulders back and walk a straight line as slowly as you can. Brace your core, grip the bell and throw it between your legs like you're hiking a football.

Then quickly extend your hips forward to fling the bell in front of you, while keeping your shins vertical. Last week’s installment was on the swing, considered the central lift to ROC training as it also forms the basis for the clean and snatch.

In the current ROC curriculum the next lift taught after the swing is the clean. You need to keep in mind, though, that the students at the ROC aren’t beginners, rather experienced kettle bell lifters now learning how to teach others.

It teaches them to link the upper and lower body together through the midsection — essential for any athletic feat. It will show you whether they have enough thoracic mobility to allow them to press or snatch overhead safely.

It will develop the lockout position at a variety of joint angles building stability for faster movements such as the snatch. I can remember the first time I did one on my front lawn, wobbling and shaking with a 16 kg and wondering how on earth anyone could possibly be strong enough to do it with anything heavy.

Put the bell on your right-hand side so it is in line with the bottom of your rib cage. Making sure your right wrist stays completely straight grasp over the top of it with your left hand and pull the bell to your stomach.

This is called the firing range position, as it resembles a shooting stance. (Note: Current ROC standard says to press the bell to arm's length one-handed and I’m just going to say that I flat out disagree with that on safety grounds — please send all hate mail to editor@Icanthinkformyself.com)

You’ll notice this places the left hand roughly in line with the hip. To get from here to the half- getup position we simply drive the left hand into the floor as if doing a triceps press down.

As the arm straightens screw the hand into the ground with a little external rotation to tighten up the shoulder and help pack it down. (On a trip to Australia, Master ROC Dave Whitley described this as “squishing the spider.” I had to inform him that no one here touches spiders because they’ll kill you, but the image is still a good one.)

At this point the bell is pretty much directly over the base of support that is your left hand — imagine a building and think about where they put the foundations. To get to the lunge position you are going to perform a hip hinge similar to that of the swing, just on an angle.

Push the hips back at a forty-five-degree angle to weight the left hand and get all your weight aligned with your feet. At this point the weight will be vertical, the bicep of your right arm in line with your ear, shoulders down and back, chest up.

The final adjustment is to windshield wiper the left leg to get us into our lunge position. To stand dig in the toes of the back foot and drive forward and up.

Once standing get the feet about hip width apart, make sure the wrist is straight still on the right hand and that the arm is vertical with the bicep in line with your ear. If you can see the bell in your vision here you are either not upright yourself and are likely least backwards or your arm is not vertical and is instead held out in front of you.

Grab the bell with both hands and lower to your chest before rolling to the side and releasing it.

Sources
1 kettlebellsworkouts.com - https://kettlebellsworkouts.com/7-steps-of-the-kettlebell-turkish-get-up/
2 www.t3.com - https://www.t3.com/news/kettlebell-get-up-turkish-get-up-one-move-full-body-workout-all-you-need-is-one-kettlebell-to-build-muscle-at-home
3 www.bodybuilding.com - https://www.bodybuilding.com/content/the-ultimate-guide-to-the-turkish-get-up.html
4 risingtidefit.com - https://risingtidefit.com/how-to-do-a-kettlebell-turkish-get-up/
5 www.liveleantv.com - https://www.liveleantv.com/how-to-do-a-kettlebell-12-get-up/
6 www.cnet.com - https://www.cnet.com/health/how-to-get-a-great-workout-with-a-kettlebell/
7 breakingmuscle.com - https://breakingmuscle.com/fitness/how-to-do-the-perfect-get-up