The Turkish Get-up
This has to be one of my favorite exercises right now. I had done it only a few times before.. But I can say I mastered it this past July when I took a kettlebell training course.
Apart from being one of the most functional exercises ( I would categorize it right along with dead lifts), it totally builds your confidence when you can handle a chunk of iron with grace.
I started off with 35pds, then one afternoon I decided to challenge myself & was able to handle a 50pd kettlebell with ease. (Mind you, I was only able to get in a couple reps on each side).
The awesome benefits of this exercise?
• Strengthens your shoulder girdle. In order to keep that kettlebell from falling into your face the scapula must keep retracted & as stable as possible. The continual motion of the exercise challenges the entire shoulder girdle in multiple planes to work constantly to stabilize the weight.
• Core. Trust me you will feel your core after doing a few of these. Your core works overtime to stabilize you as you go from the floor to standing. Try it & you will experience first hand.
• Strenth. The TGU is really like 5 exercises in one (in progression): Floor Press, Weighted Situp, Weighted Plank, Weighted Lunge/Split Squat/Squat, and overall isometric hold. The more weight you do with each, obviously you will get stronger.
• Proprioception. When you have a big chunk of iron directly above you, you become super aware of each part of your body and where it’s at and where it needs to go. You will notice how the slightest adjustment affects what you’re doing and becomes immediately clear.
• Balance. I think this speaks for itself. Any deviation from proper form will send that kettlebell (or you) right down.
• Focus. You have to constantly focus and be aware of every movement throughout this exercise. After getting in more then 3 reps will power is what will help fight off fatigue & let you get in that last rep (or two).
• Grip. A big one for me. If you have weak grip, this will help strengthen those forearm & wrist muscles. Your wrist an forearm work to keep any lateral movement of that kettlebell from occurring. You will feel it the next day.
These are just some of the benefits of this exercise. Kettlebells overall are great to use in your routine.