Reverse Turkish Getup - aka Turkish Get Down - TGU series
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- Опубликовано: 20 июл 2020
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this is much more complete and thus demanding variation. You sneak in a single arm swing, a clean and a press on top of the whole TGU.
Goes really aligned with your philosophy (as far as I can tell) of adding exercises on top of each other making a constant flow of various movements.
and you just guessed thurs video
Getting a notification about a new MW vid is released is such a great moment.
yeah, totally agree.. the curiosity about how he'll be ripping our guts out next..
Insane. A simple little adjustment right under our noses this whole time and changes so much. Brilliant and seems so obvious once seen.
Another priceless adaptation! This has to be one of the most underrated fitness channels in existence. Well done, as always, Mr. Wildman.
Much appreciated
@@MarkWildman This is my fav channel on youtube period. The commentator is 100 % correct.
1:55 1:55
Mr. Wildman is so good at explaining the intricacies without needless confusion.
BONUS - starting from a standing position is a lot less intimidating than getting up from the ground with a weight overhead.
Watching this again after a year. Great instruction. I always moved around a lot doing the TGU. Now, no longer. This would help with a group class where space is limited.
I would like to credit this video specifically and this playlist in general for what just happened in my garage. I've been trying to step from 50 to 70lbs (limited on choices) with TGU since...March? I just did it. Today. Thank you.
I started doing the Simple and sinister kettlebell program. The version I do has me do 10 swings. Then basically a Snatch into the reverse Get Up. Love it.
Brilliant! Thanks for the tip.
Great content! Loving this channel.
Brilliant! You are so right about time under load.
Love this so much more than the regular get up. Hit 10 reps per side today without putting the weight down. Time to go up in weight I think!
Excellent, thank you once again.
Agree. Like your pragmatic approach as always.👍👍
Coming back and checking out your videos again and again just to make sure I'm using correct technique, and not killing myself. Thank you!!!
Really like this variation of the left/right transition. Thanks!
Your instruction is fantastic!! Thank you!
I normally do 6 TUGs in a roll per side with my hand up all the time using a 8kg kettlebell. I feel like I'm stuck and haven't made any progress for a couple of years. This video is an eye opener. I am excited to push my kettlebell training to a new level. Thank you very much.
As a trainer simply the very best.thank you so much.
Ive been doing this for a while and love combos...many different variations to play with and add on....i love a good flow!
THAT WAS INTENSE ! I have always started from the ground up. As the saying goes "sometimes the obvious is the easiest to overlook". THANK YOU COUNTRY BOY! ROCK ON !
Amazing. I totally got the space problem and more time under load is better. Good video.
That's really awesome guide...
Hey thanks Mark, the final stage of KB position made all the difference Cheers
This will definitely make training in my small training space much more doable/enjoyable, thanks!
This channel really is underrated.. The material you teach is priceless. Thanks
TKU is one of my most favorite exercises. In particular, I followed your lead in working the different portions separately. Starting from the top makes a lot more sense, since you have demonstrated it.
been doing it this way for a while because of space. just saw this.
thanks for all your videos, Mark.
I like the Turkish get down and (hopefully) up again better, I also like to add some presses when I'm down there🤗🦋. Thanks for the great inspiration 🙏
I do simple and sinister for some time now, but I definetely will try your way of TGD, mostly because of space and time under tension. Thanks Mark!
Great adaptation Mark
Love this variation. Most of the time a weight doesn't suddenly appear when you're on the ground, you're already carrying it. So getting down and up again seems more natural. Unless someone jumps on you. That's just a pain.
Bro! Happy new year from Japan! YOU ROCK! PERIOD!!
Arigato gozaimasu
Well that's inspiring!
I really love this version of the TGU.
Tried it today (lower kg than usual) for 10 reps continuously in 6 minutes. Will use this method for my light TGU days and aim to increase to a full 10 min.
❤️👍 Thx. Got to try this! 🤗🤗🤗🤗
Thank God for Mark Wildman
Ohhh. This is awesome. I can do these at work with the smaller weight kettlebells.
I've been doing tgu for a month now and I've caught myself thinking "watch that sob so it dont kill you" thanks to your videos.
I'm doing 10 min consent just getting up. I'm going to start using these.
I watch Mark's each of videos multiple times. If I commented on each one, each time, I would have thousands of posts of praise for the details, instruction and humor. Thanks Mark. You've been my best training partner through the pandemic and it's paid off big time for me.👍👍
Glad to help
Wow...I do exactly like that....from press and then to ground
Perfect, this should definitely be the default!
Thank you, internet, I found you, Mark! Tested and adopted immediately 😁
Love it! Just a rookie with kettles. Still confused with the reps versus time thing. I’m excited to try TGU under load. Kinda felt like I wasn’t getting the full benefit. Thanks.
Start with a min min timer. Add 30 sec or a min each time until you get to 10 min
Thank you for the excellent tutorials Mark. They are brilliant. I’ve been working on the TGU for a few months now and can’t quite figure out how a breathing pattern. Im sure you have some thoughts 😃
hmmmm.... good question. that probably deserves a video
I’m sure Mark will do a solid video on this but the best advice I can give is to break the movement down (without a weight) and exhale every time effort is needed in the movement.
For example: in this video from the bottom position mark mentions the “shoulder, shoulder, elbow, hand” cue. Great cue. For me when I exhale on the TGU I will do a big exhale on the “shoulder, shoulder, elbow” section (treating it as one movement) then I will pause and inhale, then I will exhale to get to the “hand” section, pause and inhale, and I will exhale as I kick the leg through and go into the 90 degree position (bottom of the lunge), pause and inhale, and exhale as I stand up. Also make sure you exhale strongly, make a little noise, who cares about noise when you’re working on getting stronger? Pavel’s cue is to make a little ‘tss’ sound when you exhale, like you’re letting out steam.
I may have missed something there writing it out is a little hard, but this is basically how I do it. Hope that helps for now until Mark puts out a video.
Steve Maxwell loves these.
This is how we should all get down 😎
This is good. And, as I make this comment, I notice that this has been up for a year without one down vote and 990 up votes prior to mine making it 991, that says something about quality.
Back in RKC class we were taught to do a halo around the head (dragging the kettlebell on the floor, not lifting) while lying to switch sides. It also ends up in your other hand if done correctly.
what year did you RKC... mine was "06 and '07 and i don't think i got that version in the seminar. ive seen it but i don't think i was taught it.
@@MarkWildman 2011, Hungary. My first coach taught me that, I still do it that way today.
So.... a turkish get down?
also yes
im adding that to the title
Omg *blushing*
Gotta say it in a James Brown voice though
In the Terminator's voice: "GET DOWN!"
TGD&UA Turkish get down and up again 🤣 I think this is more practical but actually not as easy as it looks🤗
What an interesting twist! I'll have to try it next TGU day? What do you recommend for reps for these or frequency? I often do them as a trailer exercise b/c they're hard to work into a HIIT or a flow b/c of the speed (lack of) they require.
It's easier to do it the other way, but I know this is the best way to challenge yourself. I do single exercises a few days a week then one day a week I do a monster workout always beginning with the TGUs, then swings, then cleans, then squats (still trying to determine what I want best just started Goblet because I don't have 2 - have been doing one each side), overhead presses, then a compound of all three.
I love reverse get-ups. My favorite version is 5 1H-Swings, 3 Snatches, holding the last snatch on top and then doing the reverse get up. I usually switch back and forth between 'traditional' get ups and overhead squat get ups every other rep. That really gets your whole body going then!
Mark, I also have another question: How would one do a turkish get up with a heavy club? I loved the half-kneeling shield cast from a few weeks ago and it would be rad to try to combine the two!
There a Statue of Liberty club getup but it’s kinda lame. I prefer the gun getup which has the kneeling shield cast in it. I’ll put it on the video list
@@MarkWildman Cool, I'd love to see it. Keep it up, Mark.
I'm doing about half of this and the press to roll, I'm zeroing in on doing a full TGU from start toards finish and from finish towards start lol
Good strategy
Way more functional. The other way always seemed clunky. I love doing these backward with a switch-snatch.
Allows you to add density cycles in your progression for getups, up to a point.
I never thought about the benefits of the reverse TGU! Space saving and increased time under tension. The only drawback is that people have to be able to press first. For S&S that you mention is surely a good idea to do a couple of TGU sessions with this form before jumping bell size,. i.e. one has to work on the press before graduating bell size.
Couldn't agree more, just graduated from a 20 to a 24 kg kettlebell for SIMPLE AND SINISTER and can do the swings and TGU, but still can't press it. Working with the 20 kg through THE PRESS CHALLENGE. Any thoughts on how to progress?
@@f3lip3lop3z At the top of the TGU, do a very slow eccentric press, and since the bell is too heavy to press you can just do a push press to get it back overhead for the rest of the Turkish get up
Hi Mark. I have a question. First of all, thank you for the absolutely amazing channel. I weigh 96 kg (211 lbs) and am trying to loose fat and keep what muscles I have. I started doing kettlebells 3 months ago, do a lot of bodyweight squats one evening a week, do push-ups and cycling. Recently I have been advised also to do 2 hour long walks at relatively high speed. In many of your videos you mention that one of the benefits of single kettlebell exercises is unbalanced load on the body, forcing it to engage core muscles. That is why I was wondering if it makes sense to take along a single light kettlebell (6 or 8 kg) to carry while walking, periodically alternating a hand? Or is it not a very sensible thing to do?
A very sensible thing. Put a repeating timer on for say.... 2 min and alternate hands as you walk
Looking for body-weight TGU I happened upon MW TGU A Primer
TGU A Primer set me on kettlebell path
With MW recommendation of 5 days a week exercise I started on 5 X per week 10’ swings & building reps TGU. At TGUs heavy I was Simple & Dangerous so I am working light
The Tetris of Training programs seem a bit advanced for me and I am more interested in mobility than power
Is there a negative aspect to this Daily & Light program?
there are bodyweight TGU's... like... a lot of them. they don't have the overhead hand but they are soul crushing. i'm working on videos. you can train light very often but it does help to cycle light weights. 16, 20 etc
Hello. Give a try yesterday, had to use a 24 kg and bent press it in order to achieve 10min non stop... Usually i do the std tgu with 32kg, so i was wondering if time under tension beats weight.
just do both versions on alternating days.
Mark - when I perform TGU's, I like to put a pause on both the up and the down before/after the leg swing out. Example - on the up I will lift my butt off the floor - elevated on my hand, heel of the outstretched foot and flat foot of the bent leg before I sweep the outstretched leg back. On the down, I'll sweep my rear leg out and perform the same pause before lowering to my butt. Any benefit to this, or am I just adding something in because I feel it looks pretty?
More time under tension is better.
@markwildman Is that a fold up gymnastics mat you’re using?
So it is OK to correct the front leg to 90° if it's a bigger angle than 90° after I pulled my other leg to the line of my hand?
Tried it this morning. Wicked! I usually do 5 each side and it takes 5 minutes. And do 3 sets. I’m newish to this am I’m wondering how i would do time do instead of sets? I use a 10 minute timer for everything else except Turkish Get Up
Count one down and back up on both sides as one full rep and see how many you can do in 5min, then see how many you can do in 10min, that's what I'm gonna try
@@tonykennedy8483 Simple and Sinister that Mark mentions in the video has you perform 10 reps (5 on each side) in 10 minutes - their guide is to start at the top of the minute and if you are finished anything before the minute is up you get a break. With this variation, I would set a timer for 10 minutes and shoot for 10 reps (5 each side) in this variation also. If you find that you have time left at the end, try to add another rep to each side. You'll reach your limit on your number of reps pretty quickly because this isn't an exercise you can move through at a faster pace and maintain correct form. Given that you're never putting the bell down, my guess would be that 12-14 (6-7 each side) would probably be your maximum rep count on each side. What I've done with KB training is that once I can perform that maximum rep count consistently and comfortably over a period of time, I start adding in other moves to increase the complexity/time under load because I don't currently have access to heavier bells. If I had access to heavier bells, I'd start the series over again with the next weight up.
This is what I love about KB training - if you don't have access to heavier weight, just add in something extra for complexity and extend the time under load. When I started KB training, I was usually 2 minutes under load then rest. Now I typically aim for 10 minutes under load moving through a variety of movements before taking a short rest and starting again. I like to go through the entire 10 minutes without putting the bell down - so this Turkish Get Down variation will be a great one for adding into that repertoire.
start with 5 min... add a min or 30 sec the next session. build up to 10 min. then start A) a heavier weight and repeat b) if no heavier weight is available, start doing sets of 2
Practised this one with light weight in waiters position today. An absolute joy to perform and in a new way challenging in shoulder stability. Will throw these in at the end of my warm up sometimes from now on.
Could reverse TGU be done with very light weight (or even no weight at first) for long duration aerobic conditioning for bjj?
We have nerd math tgu videos. If no weight you would be doing judo getups or leave getups
what do you think about simple and sinister mark?
i thinks its both simple and Sinister. its effective. its easy to keep track of. it should work out for most people
Also, I was always wondering whether is it because of your knees that you don't rotate your back foot towards the centre line to make the ankle-knee-wrist into a straight line perpendicular to your stance leg when you are in the tripod position?
i have a lot of adaptations for this knee. are you talking about taking a pause in the middle of the pass through?
@@MarkWildman In your video at 2:54 when you are doing the low sweep I was taught to align the wrist-knee-ankle in a straight line, 90 degrees to the front leg. It opens up the hips nicely. However, it does require you to turn the foot out when coming up to the lunge position. That rotating movement can be harsh on the knee's skin, hence I was wondering whether you do it this way to limit how much the knee has to rotate on the ground.
@@MarkWildman ruclips.net/video/0bWRPC49-KI/видео.html
like here at 0:30
i just use two kettlebell hehe set the bell down and turn to the other side and pick up the bell
that works
does a swing...."annnnd that's the rest period for this movement."
Outlaw King t shirt...battle axe instruction when?
we were up to a 60lb club on that project. very heavy. that and atlas stone sandbag
Mark Wildman so cool. By atlas stone sandbag do you mean those rogue strongman spherical shape sandbags? Would you train with those the same way you train your longer-style bags? Shoulder cleans and carries mostly? Would love to see more videos on sandbag training and what you can do with much heavier clubs. Thanks for all you do!!
its the thing that will kill you if it falls on you🤣
Didn't you once mention some kind of get up with a club? It had a cool name?
Gun get up. It’s on the list
Why did Mark Wildman roll over to the other side... never mind, he answered it.
Because he’s a wild man.
This is genius, will help me a lot with space in the living room! Also, Mark, If you can give me a suggestion: I have a 10 kg and a 16 kg ktb and a 12 kg Bulgarian bag. What should I get next? Heavier ktb (20 kg, 24 kg)? Two 12 kg ktbs? 6 kg club? 6 kg mace? I would like to add variation to avoid losing interest on ktbs, but on the other hand I never used clubs or maces, so not sure about trying on my own at home. This is basically why I cant decide. I feel like I want to use the mace, but really dont know. Any opinion from you helps! Thanks for all the content!
hmmmmm.. id go mace
@@MarkWildman thanks!!! Mace it will be!
@@kauerpc The mace and club are both fun and keep the variation up to maintain enjoyment - at least for me. I got my first mace and club a little over a month ago - unfortunately due to COVID, the only club available was a lighter weight version, I believe it's 6kg. It's useful for learning the correct form - but not heavy enough. Looking around online, it seems there are more starting to come available. For the mace, I went with a 15 lb as that's all that was available (a lot of things I watched/read recommended a 10lb mace for beginners). I'm glad I started with the 15 though as even after 4-6 weeks of use so far, I think the 10 would have been too light for several variations already. The 15 will last a while as it is pretty heavy when fully extended.
Could be a snatch the transition movement or are you looking for a double press?
i like the double press but snatch works
@@MarkWildman Or maybe a snatch, then a press, then a get down. Maybe even mix it up and instead of the flying transition throw in a figure 8 for the hand change. From my limited experience with Kettlebells, I've found that the variations you can perform are virtually endless.
Not to sound stupid ( I'm a noob) but...why would it take 10 minutes to do 10 reps when it only takes 30 seconds to do just 1 rep.
because you have to do one rep on each side to get one rep.
different kb guys write things differently. i try to be more specific with my nomenclature but not all programs are written with specificity in mind
@@MarkWildman thank you for your response. Your my go to KB guy!
@@MarkWildman simple and sinister standards on StrongFirst says for the TGU portion the task in 10 minutes is "1 get-up every minute on the minute, switching hands each minute". This reads to me as if you only one side per minute?
Matthew Parsons yes in simple and sinister it’s 10 reps total mark has a different approach evidently.