Turkish Get-Up : is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task. One the key core lifting move is not simple enough as you have to lie on floor flat, hold the Kettlebell on top in hand and stand up in one go which needs to be performed in medium paced timings ensuring the balance while doing the task.
TGU (Turkish get up) requires shoulder stability, core strength & leg drive.
Benefits of TGU?
- Increase shoulder stability, balancing the bell while performing task involves the complete shoulder girdle muscles (like trapezius, subclavius, pectoralis minor and levator scapulae, rhomboids).
- Increase in Core strength.
Most important the integrity of all shoulder muscles is important, along with leg drive to perform the task. Remember if there is no challenge there is no change.
On breathing front while performing the task, exhale on the way to top. TGU can be done on core workout days, 3 times a week. Usually men can start with 12, 16kgs bell and women can start with 6 or 8kg bell.
2 hand TGU is progression to one hand TGU which does not have any other hand support on floor and would be done by balancing bells with individual bell in 2 hands and getting up from floor and standing and coming back to start position.
Human Turkish Get is last thing you want to do as you can practically carry human in one hand and perform the task.
So get up & get going folks, be KettleStrong!