If you have ever heard of or seen the turkish get up performed it may seem like a totally silly exercise, until you try and perform it with a heavy weight. This movement requires balance, coordination, core strength, shoulder stability, shoulder mobility, hip mobility. Here are a few reason I love these.
1-Shoulder stability-The challenge with the TGU is to keep the elbow locked out and the elbow pointed back. This keeps the shoulder rotated in a good position. You will find that you want to dump your thumb in causing your shoulder to internally rotate. Holding the bell with your arm locked out is forcing the rotator cuff muscles to “stabilize” the ball of the humerus inside the socket of the shoulder. This builds strength in those smaller muscles. Great exercise for any overhead athletes.
Shoulder mobility-Along with forcing the shoulder to stabilize it also showcases or creates greater shoulder mobility. At the “high post” position, you must be able to keep your arm back and the bell pointed straight up in the air or else it will pitch your arm forward causing you to lose it. Start with a smaller bell and try and keep your arm back.
Core strength-This is a unilateral and overhead movement. This lack of balance causes the oblique muscles to work overtime. Also, the initial “up” part of this is like doing a weighted sit up.
Hip mobility-This movement especially at the half kneeling position forces the hip to open up. Holding an object overhead while fully opening the hips is a test of flexibility, this may be an issue as you go overhead.
What does this look like?
1-Elbow locked out from the start (note how I roll or “cuddle the kettlebell” This assures you don’t strain your shoulder while trying to lift the KB.)
2-Roll to a 1/2 kneeling position while keeping the bell locked out, stand up.
3-Reverse that movement on the way down, note as you put your hand on the ground you dont want to hinge your hips back. This will trap your foot and make it harder sweep your leg back through.
4-Start out light, do the movement right first and then add weight
Challenge!
I like to challenge people with trying to do 6 reps without dropping the bell on each arm. This is way harder than you think, I would say a challenging goal is a 53 lb kb or 50 lb db for guys and 35 lb kb or db for girls. As far as regular programming for accessory work I like 2 or 3 reps per side.
You could also start with a 1/2 turkish get up or use this for accessory work.
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