Turkish get-up - Page 2

Michael Stehle · 04-11-2006, 12:39 PM

I do these often and use a kb. I start with a 24 and work up to a 40 with low reps, no more then 5 on each side. Slow grinding movements are best. I like to get up to a OH squat an then stand up from there, and back down to a full OH squat position instead of kneeling. If that make sense. I have a video of two different ways on my web site. I've seen Steve Cotter do them with two 70 lb kbs. He's a freak.

Nathan Stanley · 04-12-2006, 11:55 AM

FYI-There is a great video of how to do a TGU and drills to improve the exercise at: http://artofstrength.flvhost.com/mos5.wmv

(Message edited by nathan_stanley on April 12, 2006)

David Wood · 04-12-2006, 04:10 PM

Nathan, nice link! Good video.

Thanks.

Tom Brose · 04-12-2006, 05:40 PM

I have done them w/ a DB, but prefer a KB. I never do them "for time". I keep these a s a very focused low rep movement. I stick w/ 3-5 reps per side, and find the 24 kg bell mederate for that. 3 reps x 3 sets @ 32 kg is good work for me.

Before i got the form down, 20 lb dbs were hard.

Robert Dobo · 04-13-2006, 01:34 PM

25lb may be light, but it would be a great place to start, getting the techhnique down before adding in a challenging weight is alway a good idea, I do TGU's daily they are great for activating the core, and shoulder stabilty. I don't do them in large numbers usually, maybe once a week I snap off several sets but I usually do 5 per side every morning.

Nathan Stanley · 04-13-2006, 03:05 PM

Anthony, I've done TGU's w/ a sandbag in a zercher position and they were very demanding.

Garrett Smith · 04-13-2006, 03:27 PM

Nathan,
Thanks for the link. I'd like to add some comments about the TGU.

I have not found this an exercise that needs to be performed on a "maintenance" basis once the flexibility to do a truly proper OHS is achieved. I can relatively easily do TGUs with the 2 pood and I never do them anymore.

There is no strict form rule on the TGU. Get from lying to standing. In my world, there are two variations of the two major parts, thus four different ways of doing it.

The first two parts involve getting to the "sitting" position. This can be done via a sit-up move if one is strong enough, or a roll-to-the-side maneuver. The form shown on the video is somewhere between the two I mentioned.

The next two parts involve standing up from the ground. This part can be done utilizing a lunge or an OHS.

The sit-up to OHS pattern is the weakest (ie. one can't use as much weight). The roll-to-side to lunge is the strongest.

That leg kick-through on the video is new to me, I've never seen it done that way before and wouldn't personally even bother with that variation (why take half the body "airborne" if it's not necessary?). I'd try to describe what I do except I think it would become a mess of leg-movement descriptions. Basically, by bending the non-KB leg underneath and bringing the KB leg slightly across midline, one can get into a lunge quite easily without "going airborne" like on the video.

Basically, do your OHS full-ROM and some one-armed OL exercises and there's really no need to make TGUs a regular part of the workout.

As for 25# DBs, that's a great place to start. DBs are harder in this exercise than KBs as the KBs pull your arm posteriorly into a better position. DBs will go wherever your arm is leaning (typically anteriorly for most with tight shoulders).

Hope that helped someone.

Luke Schollmeyer · 04-14-2006, 03:24 PM

Anthony brings up a good question. Having the DB/KB/BB raised overhead appears to be a very good shoulder strength and stability exercise in addition to the overall legs and core.

The sandbag (over shoulder or held to chest) seems to be more useful for heavy core strength which grapplers like us would favor.

Yes? No? I welcome your comments.

Tom Corrigan · 04-14-2006, 05:10 PM

Luke,
IMO the TGU (w/ a KB) is best used as a "shoulder" drill, that works your shoulder thru many different angles, and it requires great endurance and stability. There are many better exercises for core (HLRs, etc) but this is a great one to work the entire body while your are putting the emphasis on your shoulder. Done with DBs, the stability factor is lessened, and with a Barbell, it turns into a "wrist" drill when it gets heavy. Your wrist becomes the weak link.

While you are learning it, go nice and slow, making sure you doing each part correctly. Once you feel comfortable, you can speed it up if you use light(er) weights than normals. Then it turns into a mobility/agility drill. Switch sides after every rep, so shoulder endurance doesn't become a factor. Steve Maxwell does this drill with his MMA/BJJ fighters.

You don't need to raise your body that high (on the video) when you do the leg-kick-thru. I think that was done as a "drill", getting you comfortable with the motion. Lift yourself just enough to kick-thru, especially with a heavier KB/DB/BB.

Bottom line - there are tons of variations, and you can use each one to emphasize what ever you want. Learn the basic TGU, then start working on the variations.

Tom

Nathan Stanley · 04-15-2006, 01:37 PM

I've seen the TGU demonstated very differently than what is shown in the video as well. In regards to the leg kick through, those of us who have wrestled recognize it as a variation of a "hip heist." Almost every DI program I've been around will drill this movement at some point as well as a number of very good HS program. I agree w/ Tom you don't have to go all that high to do the movement, as a matter of fact I think the more efficient the motion the better. Anyhow, if you grapple, it might be a helpful motion. If not, do it another way.

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Turkish get ups	Brian Dolan	Exercises	6	04-28-2007 06:01 AM
Turkish get up.	Kris Crowley	Exercises	12	07-29-2005 07:17 AM
Turkish get-ups	Jason Simpkins	Exercises	5	06-13-2005 01:45 PM
Turkish Get Ups	Mike Yukish	Exercises	14	10-28-2004 07:32 AM
Turkish get up	David Hamilton	Exercises	1	12-17-2002 02:25 PM

04-11-2006, 12:39 PM	#11
Michael Stehle Member Profile: Join Date: Mar 2005 Location: Avon-by-the-sea NJ Posts: 428	I do these often and use a kb. I start with a 24 and work up to a 40 with low reps, no more then 5 on each side. Slow grinding movements are best. I like to get up to a OH squat an then stand up from there, and back down to a full OH squat position instead of kneeling. If that make sense. I have a video of two different ways on my web site. I've seen Steve Cotter do them with two 70 lb kbs. He's a freak.

04-12-2006, 11:55 AM	#12
Nathan Stanley Member Profile: Join Date: Mar 2006 Location: Redmond OR Posts: 84	FYI-There is a great video of how to do a TGU and drills to improve the exercise at: http://artofstrength.flvhost.com/mos5.wmv (Message edited by nathan_stanley on April 12, 2006)

04-12-2006, 04:10 PM	#13
David Wood Departed Profile: Join Date: Oct 2002 Posts: 3,307	Nathan, nice link! Good video. Thanks.

04-12-2006, 05:40 PM	#14
Tom Brose Affiliate Profile: Join Date: Mar 2005 Location: Washington DC Posts: 796	I have done them w/ a DB, but prefer a KB. I never do them "for time". I keep these a s a very focused low rep movement. I stick w/ 3-5 reps per side, and find the 24 kg bell mederate for that. 3 reps x 3 sets @ 32 kg is good work for me. Before i got the form down, 20 lb dbs were hard.

04-13-2006, 01:34 PM	#15
Robert Dobo Member Profile: Join Date: Apr 2006 Location: Barrie Ontario Posts: 59	25lb may be light, but it would be a great place to start, getting the techhnique down before adding in a challenging weight is alway a good idea, I do TGU's daily they are great for activating the core, and shoulder stabilty. I don't do them in large numbers usually, maybe once a week I snap off several sets but I usually do 5 per side every morning.

04-13-2006, 03:05 PM	#16
Nathan Stanley Member Profile: Join Date: Mar 2006 Location: Redmond OR Posts: 84	Anthony, I've done TGU's w/ a sandbag in a zercher position and they were very demanding.

04-13-2006, 03:27 PM	#17
Garrett Smith Member Profile: Join Date: Apr 2005 Location: Tucson AZ Posts: 2,264	Nathan, Thanks for the link. I'd like to add some comments about the TGU. I have not found this an exercise that needs to be performed on a "maintenance" basis once the flexibility to do a truly proper OHS is achieved. I can relatively easily do TGUs with the 2 pood and I never do them anymore. There is no strict form rule on the TGU. Get from lying to standing. In my world, there are two variations of the two major parts, thus four different ways of doing it. The first two parts involve getting to the "sitting" position. This can be done via a sit-up move if one is strong enough, or a roll-to-the-side maneuver. The form shown on the video is somewhere between the two I mentioned. The next two parts involve standing up from the ground. This part can be done utilizing a lunge or an OHS. The sit-up to OHS pattern is the weakest (ie. one can't use as much weight). The roll-to-side to lunge is the strongest. That leg kick-through on the video is new to me, I've never seen it done that way before and wouldn't personally even bother with that variation (why take half the body "airborne" if it's not necessary?). I'd try to describe what I do except I think it would become a mess of leg-movement descriptions. Basically, by bending the non-KB leg underneath and bringing the KB leg slightly across midline, one can get into a lunge quite easily without "going airborne" like on the video. Basically, do your OHS full-ROM and some one-armed OL exercises and there's really no need to make TGUs a regular part of the workout. As for 25# DBs, that's a great place to start. DBs are harder in this exercise than KBs as the KBs pull your arm posteriorly into a better position. DBs will go wherever your arm is leaning (typically anteriorly for most with tight shoulders). Hope that helped someone.

04-14-2006, 03:24 PM	#18
Luke Schollmeyer Member Profile: Join Date: Mar 2006 Location: Omaha NE Posts: 21	Anthony brings up a good question. Having the DB/KB/BB raised overhead appears to be a very good shoulder strength and stability exercise in addition to the overall legs and core. The sandbag (over shoulder or held to chest) seems to be more useful for heavy core strength which grapplers like us would favor. Yes? No? I welcome your comments.

04-14-2006, 05:10 PM	#19
Tom Corrigan Member Profile: Join Date: Sep 2003 Location: Seattle WA Posts: 361	Luke, IMO the TGU (w/ a KB) is best used as a "shoulder" drill, that works your shoulder thru many different angles, and it requires great endurance and stability. There are many better exercises for core (HLRs, etc) but this is a great one to work the entire body while your are putting the emphasis on your shoulder. Done with DBs, the stability factor is lessened, and with a Barbell, it turns into a "wrist" drill when it gets heavy. Your wrist becomes the weak link. While you are learning it, go nice and slow, making sure you doing each part correctly. Once you feel comfortable, you can speed it up if you use light(er) weights than normals. Then it turns into a mobility/agility drill. Switch sides after every rep, so shoulder endurance doesn't become a factor. Steve Maxwell does this drill with his MMA/BJJ fighters. You don't need to raise your body that high (on the video) when you do the leg-kick-thru. I think that was done as a "drill", getting you comfortable with the motion. Lift yourself just enough to kick-thru, especially with a heavier KB/DB/BB. Bottom line - there are tons of variations, and you can use each one to emphasize what ever you want. Learn the basic TGU, then start working on the variations. Tom

04-15-2006, 01:37 PM	#20
Nathan Stanley Member Profile: Join Date: Mar 2006 Location: Redmond OR Posts: 84	I've seen the TGU demonstated very differently than what is shown in the video as well. In regards to the leg kick through, those of us who have wrestled recognize it as a variation of a "hip heist." Almost every DI program I've been around will drill this movement at some point as well as a number of very good HS program. I agree w/ Tom you don't have to go all that high to do the movement, as a matter of fact I think the more efficient the motion the better. Anyhow, if you grapple, it might be a helpful motion. If not, do it another way.