TURKISH GET-UP (the very FIRST SCIENTIFIC RESEARCH STUDY!)
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- Опубликовано: 8 апр 2018
- After nearly 3.5 years of work, my study has finally been published and I'm very happy to have contributed to kettlebell-related research!
Read the FULL study here: doi.org/10.1016/j.jbmt.2018.0...
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DISCLAIMER: This video is for educational purposes only. If you are in pain, please visit your local health care professional.
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#Kettlebell #KettlebellSport #KettlebellSportScience
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Eric St-Onge, DC, BSc(Hon), CSCS, ICCSP, FRCCSS(C)
Sports Specialist Chiropractor
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Lots of work went into this. Happy to finally be able to share the results!
Dr. Eric St-Onge thanks for sharing!
My pleasure!
Appreciate you taking the time to put this up. TGU’s have increased my strength and mobility exponentially. They’re almost meditative. Great video.
Due to the "stay home" order, I've been able to spend a lot of time using my kettlebell. I use to use it for accessory work. But now, as a primary workout. I can say this, my body composition is tighter and I'm down one pants size! Thank you for the science behind my results. Focus for next month is to get stronger, better mobility, and to get down 1 more pants size:).
@@bryanchrist8876 Amazing job! Keep up the great work!
This is proving what I had suspected... the arm NOT holding the kettlebell is working harder during several parts of the overall move. For example, the high bridge, if holding the kettlebell in the right hand, the right arm is supporting the weight of the kettlebell. But the left arm is supporting the weight of the torso, the right arm and the kettlebell... it's doing more work than the right arm.
I have always felt that was true, and your study confirms that. Very nice to see prof of what I've suspected.
FWIW.... I'm in my mid 60s, doing Pavel's simple and sinister (swings and get ups) and am in better shape than during my time in the military (20s and 30s). Turkish get ups replace hours of other exercises, and deliver strength, flexibility, and stability while reminding the body how to move as it was designed... as a unit, not in fake isolation like body building calls for.
Thanks very much for your comment! Yup this was a fun finding in my study.
Great job on being a great role model! I hope to be in even better shape when I get to my 60s, I'm just going to follow your lead!
I really apprecuiate this work and the video. Thanks a lot!
Excellent video and well done on getting published
Congratulations, and thank you for the very useful information.
Thank you!
Congratulations. I realize it's been a year but still. Your research is very interesting to me. Sub'd!
Thank you!
Appreciated this ALOT!!
Thank you!
Congratulations and thank you. God bless
Thank you very much!
I did this exercise for the first time at Flow Fitness at fremont, wanted to practice and ended up here. Amazing video to help me understand what body part to focus on.
💪🙏
Well done Doctor! Thanks!
Thank you!
This is fantastic research, mate.
Thanks!
Good work, Doc.
Thanks!
Very informative. I will try to ease into this exercise. You did a terrific job.
Thanks! Much appreciated.
This is super awesome and so informative. As a fitness fanatic and sports science geek, I thoroughly enjoyed this. Thank you.
Some areas where I would be curious to see muscle activation would be in the lower body, specifically the quads, glutes, and hamstrings. I’m sure there is a lot of activation there during the leg sweep as well as when you stand up and then lunge back down. Curious how that compares to the upper body activation you focused on in this study.
Wow, this is so incredibly informative. I could tell get ups were great, I mean they sure feel great, and I knew they were good for you but all this info really gets me excited to keep doing them... maybe I’ll add a couple more reps...
Glad to hear! Keep em up! 👍
Bottom up kettle bell press analysis for your next study!
I wish I could!
Great video and very informative. I was wondering if there was any studies on this exercise. Thanks for sharing. Has there been any studies on the kettle bell swing?
So far mine is the only original research on the TGU. As for the swing, there are quite a few. I recommend going on PubMed and searching "kettlebell swing".
Thank you for your contribution!
Thank you for your comment!
Congrats!
Thanks!
very interesting, thanks v.m. It would be intersting, which part of the chain is weakest and how it can be specially strengthened ( trained ), in order to get better results at the complete exercise.
Very informative
Thank you!
For shoulder joint stabilization, might it be interesting to take emg measurements on the muscles that insert onto the scapula and stabilize it? Although pec minor would be very tough to get, I imagine.
For my next training block I'm looking to focus on scapular mobility and stability in all planes. TGUs make a lot of sense.
Thanks for your interesting study.
Agreed, it would be nice to see the data of all those muscles, but it unfortunately wasn't feasible for us. Thanks and good luck with your next training block!
Thank you for this video! After dislocating one of my shoulder a little more than a year ago I’m now finally able to return to the Turkish getup.
I believe the exercise is meant to be done "at your own pace". It isn't meant to be an exercise you do quickly.
Nor did we ask the subjects to "rush" through the exercise. They did indeed move at their own pace. The only thing we asked was to briefly pause after each step to make the data more "readable".
For those experienced with the TGU a variety of heavy/slow, moderate weight/pace as well as up/down inclines are all beneficial. Sets of 5-10 minutes of continuous TGU (possibly TGU to windmill) are great. As are doing heavy sets of 4 reps switching sides. Heavy TGU isn't something that I recommend until you're skilled and experienced with the movement. Dumping weights happens. Dumping heavy weights on your face/isn't good. Or training outside and going up an incline such as up a hill or steep/(semi?) steep sand berm for greater ab work. Or down a slight hill to be able to work a heavier weight for greater shoulder emphasis.
I'm sure he already knows this since he's the expert and Is the one with the published research 😅 and if you actually watched the video he states he asked the participants to perform the exercises at their OWN pace
Certainly very well researched. Thanks for the video "executive summary".
I'll try this exercise with a 15 lb. dumbbell to start. BUT I have 2 screws in my left shoulder and my right shoulder needs THREE screws. It it hurts I'll stop.
Thanks. Definitely would be a good idea to be cleared by your therapist before doing this exercise.
cool, real science, cool
Gotta love science :)
Good luck with your research. Some may find a detailed but concise version more watchable.
Absolutely and thanks for the feedback!
Keep those publications coming then
As much as I would like to research the "next step", but I am no longer in the academic setting and no longer have access to the necessary equipment :(
Lol I just realized i was doing them slightly wrong for years. I have been tucking my leg rather than sweeping it out straight
There are many variations to this exercise. Don't beat yourself up!
What was the inference for the infra spanatus? Is the TGU a useful for rehab of shoulders?
The infraspinatus as overall more active on the involved (kettlebell) side. The stage with the highest activation was during stage 2 (the transition to elbow support) averaging at 47.2% during the upward phase, and 35.9% during the downward phase.
The data also provides insight for implementation of the TGU into training and the latter stages within rehabilitation protocols for athletes with significant overhead demands.
Great video! I started working out again and am spending 6 - 12 months doing only 2 weighted exercises.. Turkish get ups and russian swings. I am doing 15 sets of Turkish get ups and 6 of Russian swings a week. I am focusing mainly on strength and trying to get as close to 48 kg as I can (doing 2 - 5 reps with 24 kg ATM).. however, I am also taking monthly progress pictures and it will be interesting to see if my personal muscle development follows your findings (with triceps and lats alongside shoulders).
I will definitely be clicking that link for the full study!
Thanks so much!
Hey Emre, we’re you able to complete your Turkish getups and swings for 6-12 months? Looking for feedback and your results!
@@ikeeluu hi ikeeluu :) honestly after a couple of months I gained interest in a different workout (the Mike Tyson workout) so I adapted it and did that for 6 months. I saw some really good results. I put half an inch on my arms, over an inch on my legs, got a 6 pack in good lighting and gained an inch on chest.. the workout was
1 day workout 1 day rest (so working out 3 - 4 days a week)
500 press ups
500 squats
500 dips
500 sit ups
500 shrugs with 24kg
To begin with I did it in sets.of around 25 - 30.. but as I got stronger I was doing it in less sets of around 50 - 60.
I did it as a circuit which I repeated until all reps were done
@@emrebennett7572 thanks for replying!!
Hey Eric,
I'm wondere why you didn't measure the activation of the rhomboids, subscapularis, and serratus anterior, or is there no solution to measure them with EMG?
It's obvious, that the hand on the floor has much more load and that's why it should be more active ._)... but I'm very interested in the Biceps activity and how it changed it's EMG when adding more weight. And did you try to hold the kettle bell uprigt, to have more instability? Maybe you could tell little about things you havn't published ;-)
Sincerely,
Markus
Awesome! umm so who does these on one side only ?!
Not me 😜. It was only performed on one side for research purposes.
Can you also tell us, how much weight the kettlebell being used? Also how many percent the muscle is activated during each phase?
Men used 16kg, women 8kg. For the amount of muscle activation, you can read the full article (link is in the description).
@@TheKettlebellDoctor why such a low weight? I would think if all participants had been performing a getup for at least a year a 24kg - 32kg bell (or maybe even heavier depending on the individuals strength) would be better for testing as it would be a more realistic training load for men.
Maybe weight could be determined based on the 1RM for a single-arm KB military press or something like that?
@@joehorvath This is explained in the published paper. In a nutshell, 16kg for men and 8kg for women is a common starting weight. Indeed, our subjects were experienced and could have indeed handled more weight, but when it comes to risk:reward (and passing ethics review for that matter), 8kg/16kg was the way to go. Also, funding was very limited and we couldn't get our hands on such a wide range of kettlebells.
I tried doing TGUs with a 15lb kettlebell. 😶
I'm no bodybuilder - I'm female and just want to be healthy and have some lean muscle and the 15lb kb feels like nothing when you pick it up. Then you go to do this exercise and realize it might be a challenge to do it with a salt shaker.
I just know people are going to laugh at me when I go buy a ten pound kettlebell this week.
Something tells me that in the end, you'll have the last laugh 💪
@@TheKettlebellDoctor Thanks 😊 I'm setting my goal - one day I'll be able to do it with my 35lb kb.
(Which tells you how ridiculous my goals tend to be) but you have to dream big!!😆
@@peenut2222 Heck yeah!
Congratulations to you. If people laugh they can f**k off. I just did my first TGU today. Started with no weight, then balancing a shoe on my fist, then with a 8kg, about 17lb, and only then a 12kg/25lb. I’m male btw. I’ll still practice with no weight I think. All the best.
@@aafgahfah awesome!
It's really mind and muscle connection
👍
When should I increase the weight of the KB while performing the Turkish lift?
Many correct answers when it comes to this. IMO, I would say once you're able to do at least 10 reps with flawless technique, you can try increasing weight.
Something I’ve had success with in the past is: hold for 10 seconds at each phase. Once you can do that on each side, go up a bell.
You can also increase the weight in smaller increments simply by tying a weight to the handle with a piece of rope. I've had good luck with 3/8"/10mm rope and a variety of weight plates 1.25, 2.5, 5, 10lb. With practice you'd be surprised how much weight you can use in the TGU.
Were the rear delts also worked well? Didn't find any information on that....
Unfortunately we didn't measure rear delt activation. We were limited as to which muscles we could measure.
What a pity.... But thank you for your answer and keep on your great work!
So would you recommend the TGU for general shoulder stability?
So a really good exercise for the shoulder?
I like to think so :)
I dont think so, if youve had a shoulder injury that is. Feel pain in my rotator cuff. not expert at this move but be careful.
@@Freeformax it all depends on the particular injury, where the person is in their rehab, etc.
Bench 330 lbs, started the Turkish Get Up w/ 18 lbs dumbbell 3 weeks ago.
I should've started earlier.
It's quite the humbling exercise.
@@TheKettlebellDoctor I got a 35lb KB, like Pavel tells a "normal guy" to start with. My wife got a 12 pounder, and I was looking at it thinking "Oh look at the cute little girly kettlebell!" I did my first set of swings with the 35 pounder, then attempted TGUs. After a massive fail, I sheepishly went and retrieved my wife's the next time I tried it...
@@jimbarino2 I've been there too!
Yes I’m 200lbs of muscle and started with 12kg this year, really highlights those weak points.
@@cameronmiller6240 sure does!
Who else is here because they watched joe rogan podcast?
Huh? Did Joe Rogan mention this?
@@TheKettlebellDoctor he mentioned how a Turkish get-up was a great workout even though it wasn't a "sexy" exercise. Thanks for the vid!
@@dylanewers9009 gotcha. Thanks for clarifying!
Hahaha facts!!
Indeed I am
Very valuable information thank you. One question, as a chiropractor and spinal specialist did you find any potentially harmful effects with regards to spinal loading during the leg sweep phase where the spine is vulnerable due to the angle relative to the hip? Or is the exercise completely safe for long term use under any reasonable weight that the practitioner can handle? Thank you doctor.
Thank you for your question. Can you please elaborate as to why you think the spine is vulnerable during the leg sweep phase?
@@TheKettlebellDoctor At the 1:56 mark where the load is overhead and the spine is at a hard angle relative to the hip. Don't get me wrong I practice the movement but I always wondered if at this particular "phase" of the movement if a load greater than 20 or 24kg for example can put any stress on the vertebrae at this angle? I would love to know your thoughts and if there is any research on spinal load, thank you Doctor.
@@adamhammoud1496 Ah I see. IMO, if you're progressively loading this movement, I do not believe there would be any "dangerous" amount of loading (assuming of course the spine is healthy to begin with). To date there I have not come across any research that has measured spinal load (in shear force, compression, etc) in this exact position. Ideally, the spine is in a neutral position during this phase anyways and with proper core bracing, the spine will remain in a rather safe spot.
@@TheKettlebellDoctor perfect just the answer I was looking for. That really cleared things up for me. Thank you very much doctor and keep up the great work!
I can tell you that after 14 years of consistent kettlebell training and LOTS of TGU's. I went through a period of about 5 months of doing 30-50 (work) sets of get-ups per week with using 40-48kg and warming up with the 32kg + 30-50 work sets of 1 arm clean to back lunge with a 44-48kg kettlebell. My back and shoulders felt great. I'm quite in aware of my body and have been a massage therapist for 26 years. At almost 47 my back is still good. That said some movements such as bending with a twist can seem fine until the individual screws their back.
I dont understand why such analysis needs to be done as far as what muscles are activating
The fact is learning to do the Turkish getup with integrity and continually progressing in it, virtually guarantees that your shoulders will be health and extremely resilient.
Who cares why?
I do. It's called science. Sometimes things may seem obvious, but through careful experiments and data analysis we find out things aren't what they seem. I'm no scientist or PhD, just saying.
Many people do (or should) care why. The better informed people are, the better. This is how we learn new things, through research. Simply guessing is silly.
This guys is obviously uneducated
Exercise science is a thing. It helps us get fitter, faster, stronger, less likely to get injured and recover quicker and more thoroughly when injuries happen. It also helps figure out how to design training plans so our workouts apply better to our sports and life. Seriously science allows us to get a few times the improvement in our strength/fitness from the same amount of time, sweat and soreness.
How dare you limit this study to only male and female! 🥴🤪🥴
lol