What is the Turkish Getup? and How to Perform it?

The getup, when performed properly, promotes the shoulders’ stability, mobility and resilience. It will improve overall strength by teaching the important concept of “linkage” while eliminating strength “leakage.” Gray Cook, the developer of The Functional Movement Screen explains that “Stabilizers are what gives you the mechanical advantage to be stronger.”

When using high tension techniques, we “link” our muscle groups together by creating tension throughout our body. The term strength “leakage” refers to a loss of total body tension in one or more areas and can inhibit our performance.

Safety is the most important consideration when starting the getup. Never practice when you are distracted or in an area with children. Use common sense in determining the load. If you are attempting a personal record, have a trained spotter on hand during the entire movement.

Always practice “like it’s heavy.’ Meaning, never do anything with a light kettlebell that you would not do with a heavy kettlebell. This applies especially to picking up and parking the bells.

Learn how to breathe shallow without losing tightness during the getup. Many of my clients tend to lose tightness during transitions from one posture to another. So, performing each section of the getup as slowly as possible is a great way to maintain your linkage through your upper back muscle.

“Linked” joints are compressed with the tension of the surrounding muscles. The increased rigidness improves the transfer of power through the chain of your body, minimizing weaknesses. Practice sucking your shoulders into their sockets throughout the movement and learn to identify power “leakages” on your own.

It is very important to keep your eye on the kettlebell during the movement. There is no need to look at your instructor or down at the ground. If your eyes move the kettlebell will follow and that will compromise your safety.

To propel your advancement, practice the getup at home without weight or with a light dumbbell.

Let’s review the Steps

1.) Prepare to press the bell.

Checklist at this point:

• The Leg on the Kettlebell Side is Bent
• Wrist is straight

2.) Press the kettlebell from the floor press position.

Checklist:

 

• Pack both shoulders
• Wrist is Straight
• Arm is Vertical

3.) Ascend to the elbow (initiate from the “glutes”).

Checklist:

• Pack both shoulders
• Wrist is Straight
• Arm is Vertical
• Elbow is directly under the shoulder

4.) Ascend to the palm DO NOT SKIP THE HAND

Checklist:

• Eyes on the bell
• Pack both shoulders
• Wrist is Straight
• Arm is Vertical
• Grip the ground with your stabilizing hand
• Corkscrew elbow into ground before next step

 

5.) Sweep the knee to the palm. Kneel (knee to palm)

Checklist:

• Eyes on the bell
• Pack both shoulders
• Wrist is Straight
• Arms are Vertical and locked

6.) Ascend to Upright Kneel (WINDMILL UP)

Checklist:

• Eyes are looking straight ahead
• Wrist is Straight
• Arm is Vertical
• Legs are aligned parallel as though each foot were on train tracks
• Toe of back foot is “tucked” under

7.) Tall Stand.

Checklist:

• Weight the front foot.
• Squeeze the glute of the back leg.
• Press the front foot into the floor.
• Ascend to HardStyle.
• Eyes are forward

Reversing the Movement

Reverse Lunge. Sweep the leg to a kneel (lower as you step back) softly land on the knee. You do not have to stay on the knee for a prolonged period.

Kneeling Windmill Position. Kick the hip out and follow the line of your leg down with your hand. (look for a nice line *jazz hands*)

Leg Sweep to Sit. Grip the ground with your hand and corkscrew your elbow before sweeping the leg through. Point the toe and drag the leg back to the start position.

Descend to the Elbow. Keep BOTH shoulders packed the working shoulder and the stabilizing shoulder as you descend to the elbow

Return to starting position. Return to the Keep BOTH shoulders packed the working shoulder and the stabilizing shoulder as you descend to the starting position. Wedge away from the elbow and engage your core as you descend.

Retract the kettlebell to by placing your elbow on the ground. Roll back to the starting position.

Repeat!

Final Notes: Take your time. The more time under tension you spend practicing the getup, the better the results.

Committed to YOUR Health & Fitness Success,

-Kelly Scott