How To: Turkish Get-Up (FIX 3 MISTAKES)
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- Опубликовано: 3 авг 2024
- Here's a step-by-step tutorial to master the Turkish Kettlebell Get Up. Also learn to fix 3 of the most common mistakes.
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Important note: some who teach kettlebells will use a natural straight wrist position during turkish get ups. You'll notice my wrist is slightly extended. The reason I use this is because all barbell training is performed with a slightly extended wrist. Therefore my goal with the get up is to have as much transfer to my barbell lifts and for this reason I'll use this slightly extended wrist and also often look forward (not up at the kettlebell - as we don't look up at the weights when doing a snatch or jerk!).
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Clearest and most technically well executed explanation of a Turkish get-up I've seen. I came here to re-teach myself this movement I used to do before I had accumulated too many injuries and had to rehab for 2 years. Now, I can finally practice these again, and this video was exactly what I needed to brush up on form queues. Thank you!
Obviously you have read or reviewed text and videos from Gray Cook 12 years ago. You will learn far more information beyond this video. You are just getting started!
It isn't possible to have a better video on this rather complex exercise. Absolutely wonderful. Thanks a ton doc.
Favourite exercise, favourite channel. No nonsense, crystal clear. Doc is an absolute boon.
Thanks for the video. I think this is the first one I've seen on the TGU and your presentation was excellent. Also, I'm enjoying and learning a lot from your Milo book.
Just started working out after way too long and was struggling with get ups. Super clear video and definitely seems like it'll help me snip out some bad habits early.
Thank you Dr. Keep the world moving efficiently!
Thank you Dr. Arron. This was a very clear and informative lesson.
Very good tips, I was looking for a video that show how to perform the TUG, in a very detailed manner, and your video was the best that I found, by far. Thank you.
Thank you for the video too! whenever I confront problem you always give me correct and quick solutions :) 감사합니다!
Thanks for the tips. Most useful one on RUclips!
So great! I was making far more than three mistakes 😂. You've really done us a great service by laying this out, step by step.
Excellent and straightforward. I was guilty of trying to do a situp in the start position.
Thank you for sharing your knowledge 🙏
Pure gold as always
Very good explanation! Ty!
Thank you. Fantastic information
After work I went to the gym, did my first turkish get-ups and was wondering if Im doing it right. Come home, turn on the laptop and see this video. I did pretty well. :)
Great info! Thanks 😁
Thank you for the video.
1:07 I think that your wrist position can be improved, you have more of a barbell grip, which is not optimal for kettlebells. The wrist should be straight.
Excellent demo... and perhaps one of the most important FOUNDATIONAL exercises someone can learn to preserve strength & flexibility as they age. At 60 i have been performing TGUs 10 years now truly restored my body. SFG all good.
Checked this out to make sure i do them correctly. Found out my technique is flawless. Feelin on top of the world now gahaha
thankyou so much !!!
Love this excercises. For some reason two times i ended up with pain behind my back rib cage on the right side of my body. had to stop doing them. I'm not sure what's causing it... my theory is its because my left upper back + right leg drive combo isn't strong enough to get my right side off the floor into the elbow position. Would love some feedback for anyone who's experienced and fixed this. This even happened when using 0 weight the 2nd time around. A physio showed me the excercise and form too so I'm stumped.
needs the full hip extension before the sweep.
Always very interesting. This is one of my favourite exercises
I’m glad to hear!
why's it a favorite?
1. Drive straight foot forward, twist torso and punch weight
Foot and arm positioned at angle
(don't perform as sit up)
2. drive kettle bell shoulder up and post up strong on shoulder
(don't disengage either shoulder)
3. elbow locked at top
(don't let elbow bend)
you might want to add the 'roll to press' intro to start position. as shown at 0:20, you're increasing risk of injury (esp, w/ limit loads).
Really totally different than I learned from my HKC certification class from master zar Horton. Let points like externally rotating shoulder and engaging lats ,while pulling the ground with the hand. Also very crucial is maintaining fist to the air and keeping wrist straight. He did not mention diaphragm breathing to protect spine. Hey the entire point of this exercise ,is to teach maintaining proper alignment of all joints,so they look symmetrical.
The coffee cup analogy made me smile, as when i first tried this exercise , i held a glass of water in my hand. It is a great idea to force the body do the right things naturally, as you don't want to spill the water on you :-D.
Good one
I really love this channel too. When I played college tennis, the trainers loved to have us do this exercise. I couldn’t understand why we needed to do something so complex. Are there 2 different exercises that will effectively check the same boxes?
This is very helpful. My question is who makes your gym flooring?
I have a hip shift when squatting heavy. My right hip dips lower than my left hip. Is there any tips for fixing this problem. I had a hip flexor injury 6 years ago i don't know if that caused it. Thank you for the awesome content you're putting out.
U da goat fr
I’ve seen other presenters says keep your wrist straight. Honestly the full weight of the kettlebell looks like it’s pushing your wrist back at an unhealthy angle to sustain all that weight. I know PTs don’t handle wrists anymore but I’d be careful with those wrists!
I agree, not too sure about the bent wrist, asking for trouble especially with heavy weight
Zero dislikes, as it should be
Harika🎉
A drill I was shown before was make a fist with your raised hand and practice the movement with a shoe balanced on top of your fist. If the shoe falls your arm didn’t stay straight.
Is the snow bend typically because you’re using too much weight? Especially at the end. You really nailed it. Thanks for the fixes.
I'll hold my beer overhead. Guaranteed I wont spill a drop. lol Great content for a great exercise.
Thanks for the video! I will add this exercise to improve my shoulder stability!
Dr. I'm almost always lifting to overhead (jerks, snatches and thrusters) with a lot of imbalance, my left arm hits first the overhead position. What should I do to fix this imbalance? What of your videos do you recommend?
Thanks again!
Why not just perform the same exercises unilaterally? E.g. single KB press? Start with weak arm, see how many reps you can do. Then do the same number of reps (and no more) with the strong arm.
Thanks for the video! Not sure where my breakdown occurs doing these, but I always get a lot of anterior shoulder discomfort after I do these that takes about a week to calm down so I've taken them out of my workouts. I don't know if I am just using too much weight, my mechanics just aren't good (which is hard to self-assess), or since I have partial RTC tear in that shoulder its just not a good exercise for me to be doing in general lol.
Similar here (I have years of shoulder pain too) -- but with the posting hand supporting my weight. What's helped me is external rotation of the posting hand and serious locking down of that posting shoulder blade. The weight overhead is a secondary afterthought, in terms of what's the most difficult part, when compared to the hand on the floor.
This is exactly how ı get up every morning 🇹🇷🇹🇷🇹🇷🇹🇷
Thanks for the great info but what are the benefits of doing this exercise and when to do it, beside shoulder stability.
One of the best core exercises you can do; teaches full-body tension and linkage.
Bestest ever❤️❤️🥹🥹
Great video, putting the kettlebell down should be controlled though and you just flung it out to the side haha
I'm not a master of the TGU, but I want to think I know my ish. The TGU starts on the side and you turn and get both shoulders in contact with the floor and then you press the kb and lock the elbow (you help yourself with the other hand if the kb is too heavy) The hand position should be in the corner of the handle, that way you can straighten your wrist and align it with your arm. If you let it hang back, it will end up hurting, a lot.
ps: imagine the cup is on your fist, and not your hand, that way you maintain a straight wrist.
So the reason I have an extended wrist is so that I’m having carry over to the barbell lifts where an extended wrist is optimal. Yes I know many who teach KB will have the straight neutral wrist.
As far as the start, yes I didn’t include that roll and press & probably should have. Good catch
@@SquatUniversity I appreciate a lot your reply and the work you're doing related to the squat movement. Some of your hip training videos helped me a lot, and I bet I'm not the only one here. You're doing very good work. Thank you.
I have a doubt and I'd love to know your opinion. I started doing this exercise as a warm up recently to focus on the shoulder stability because I have had dislocations. But I don't know which is the best method to perform it so I usually do both:
Method 1: with the bottom of the kettlebell pointing towards the ceiling (normally with a 12kg/16kg (26lbs/35lbs) kettlebell)
Method 2: like you perform it in this video (with a 24kg/28kg (53lbs/62lbs) kettlebell)
Although for the second method I'm using more weight than the first, the method 1 is way more challenging because it's hard to mantain the stability of the kettlebell. Besides, with the method 1 you have to keep perfectly vertical and aligned your arm because if not, the kettlebell falls. So, in your opinion, is it useful the first method?
I hope I have could explain myself and I'm looking forward to your reply. And thanks Aaron four yor work.
Try some kettlebell bottoms up holds before the TGU, good way to warm up and help strengthening the shoulder joint.
@@katejuan yeah, I do that too xd
Thank you
@@david_haz kb is a good way to recover injured shoulders.
I think people need to start practicing the movement with something light. It is a challenging movement if you dont have flexible joint and ability to balance yourself.
Does the TGU provide enough resistance to the infraspinatus and teres minor on it's own, or would you still keep banded ER to train them for the average person?
Dr. Horschig, when I do loaded turkish get ups I get pain on the implement holding side of my body in the neck and upper trap area. The pain feels muscular and resolves itself when I stop doing weighted get ups. Any suggestions?
Please make a video on how to fix external tibial torsion.
Technically you can’t fix torsion - it’s a bony change that occurs. You can work on Tibial rotation mobility, ankle and hip mobility but torsion is an adaption that occurs over time in the shape of the bone
@@SquatUniversity thank you this is very helpful
Should your wrists be bent like that?
I have a question. Is there any benefit of using kettle bell over dumbbell for turkish getup?
Should your knee dip like that when you push up into sitting?
What causes hip popping during the sit up?
At 0.45s should your right hip be more open as in pushing more to the right...I try and drive my right hip.open more as it feels everything is more "aligned" what do you think?
Shoulders need to be packed all the time?
What do you do if you can't do any reps correctly? Even without weight. I'm massively uncoordinated.
Yeeaahh... Try maintain this form with 70kg+ This works for if you want to do light TGUs for whatever reason but wont hold doing heavy TGUs
Do most people do many reps with a relatively light weight (closer to cardio)? Or fewer reps with a heavy weight? I'm never sure how to load this exercise. (I feel that my max weight is limited by stability in the shoulder rather the the lifting muscles. So I think that using too much weight risks a shoulder injury in case the bell drifts a little sideways)
I personally would rather do only a few reps with progressively heavier weight to work on the stability aspect. Usually I would program a few sets of 3-5 reps
@@SquatUniversity Thank you :)
👍
How many days a week should I do a Turkish set up routine
Depends what you're going for! I train it as a main exercise for strength, so I do 5x1 per side 6 days a week. On the other end I have a friend who's super into BJJ and she's made a lot of progress with doing them just once a week. Some people use it as a warmup or accessory lift. It just depends on your goals!
How many reps and sets?
That knee dip is going to make your tfl overcompensate your glutes.
TGU gives me lower back pain, how to fix that?
Which part of the TGU? The first part up to your elbow?
Reps? When to do?
1 set of 5 each arm
Whats the point of this exercise?
Is there a moment in this movement when you need to depress your shoulder blade
😃
drive the cup high
For me personally, it's better when my knuckles are in line with my forearm...you have your hand folded back here, with very heavy weight it doesn't work. At least my personal experience...
You've gotta fix your wrist allignment. If that were an 88lb kettlebell, it would rip your hand off. Treat every kettlebell as if ot weighs over 100 lbs.
I’ve done a 100 lb kettlebell like that. The reason I use an extended wrist is because that’s how Olympic lifters hold the barbell overhead.
@@SquatUniversity it's not a barbell. It's a kettlebell.
I agree. You can always get away with a light weight. Heavy weights will always force you to either adjust your form or pay the price
I watched many videos, and this is v clear, but I agree that I cannot remember another one with wrist cooked back like that and when I tried to hold my 32kg bell like that vs straight, the extended wrist feels really bad. Feels fine with 12kg and get progressively more uncomfortable.
@@SquatUniversity Can't believe you would compare Olympic lifting with Kettlebell lifting....its comparing 🍏 to 🍊
Also, Olympic lifters don't hold the barbell overhead like that....the wrist is still as straight as possible when at lockout at the top. Its only in the snatch position that you have a bent grip like that with a barbell and that is not a "lockout" position. Its to get you in a resting position on the chest and most of the weight is supported on the chest in that position to protect the wrists.
You shouldn't make a video about correcting mistakes when you use a fundamental and glaring mistake throughout the whole video. Both kettlebell hardstyle and softstyle teach to keep the wrist straight and have the kettlebell in a 45° angle in the palm of your palm with three points of contact.
u sound like thad castle
First viewer!!!
Looks like your wrist is badly out of position. The wrist should be ramrod straight, not extended in any way. When using real weight, you risk breaking your wrist. Please correct this to reduce injury risk.
That's a barbell grip no a KB grip. Otherwise good tutorial.
Your 'working wrist' position is wrong. You're using 'barbell wrists' instead of 'kettlebell wrists'. This is likely due to your grip being incorrect -- you're not "fully in the corner".
The wrist should not be bent/extended at the joint; it should be neutral or in very slight flexion.
This can lead to problems with ligament, tendon & joint issues, esp. with repetition or/and heavier weight.
The rest is okay.
Also, I think you should always show good technique/form of/for dismounting the KB! With a 12kg bell, it might not be much; but with heavier weights, if people emulate what you did, they might get seriously injured! As an instructional video, it is surprising to see such poor techniques being used...and as a 'fix 3 mistakes' video, I find this highly ironic...!
my thoughts exactly. Well, articulated much better than I could've.
@@sockrebel Thank you.
In another comment he answers why he did that
@@salj.5459 Yes, and his 'reasoning' is incorrect/wrong & potentially detrimental (long term).
I am Turkish . Do u get up like that ?? Lol I don’t know .
The biggest mistake is that people waste any time doing the Turkish get up in the first place.