Fitness

Strengthen your core with Turkish get up

Years ago I felt in love with the RKC (Russian Kettlebell Challenge) Turkish Get Up. It was at the beginning of my fitness journey when my hubby; who is a great RKC instructor and the first in Austria under the titulage of Pavel Tsatsouline; introduced me to it and taught me well. According to my kettlebell teacher when I was making my strength coach certification I had a pretty good technique and strength, since he asked me several times if I had made a kettlebell certification or specialized seminars. I said: “no, I just love the technique , listened carefully to my Pai Mei master aka hubby and did lots of repetitions of Turkish get up’s, swings, snatches, cleans & presses, cleans & jerks, windmills, squats, deadlifts with RKC kettlebells, they fit perfectly to my tiny body and tiny hands. Kettlebell Sport and Crossfit kettlebells sizes can be hard on me when I perform double.

TURKISH GET UP BEST CORE TRAINING EXERCISE

This skill is one of the best to keep your core stable and strong. Turkish get up is a different way to build core from plank and its variations. It activates the core when your body is in motion with extra load and it is a skill more likely to perform in a daily basis life experience. That’s why it could be more functional than  pure planking.

Dan John strength coach expertise and author of several strength books used the Turkish Get Up to check out the audiences movement patterns when he started his “Can’t You Go?” Conference years ago in Vienna. Pointing out the need to learn the basic skill in getting up from the floor with a strong core.

The reason behind is that getting up from the floor with load is a connection thru the body that makes your core strong when you look to be stable and balance with a overhead load.

TURKISH GET UP MUSCLES WORKED

Core muscles

strengthen your core with Turkish Get Up

Strengthen your core with Turkish Get Up 3

strengthen your core with Turkish Get Up 1

Sport BH: Adidas & Nike, Leggings: Nike Photos: Markus Haas and Matthias Jurkovicts

human Turkish get up

BENEFITS OF TURKISH GET UP

Hip and leg stability and mobility

Shoulder mobility and stability

Stability in different leg patterns

Strength to link movement created in our extremities to the rest of our body

HOW TO TURKISH GET UP

Laying position. On your back tense your body and move to right side to pick up your bell. Pick it up with both hands and move back, place it on your chest. One arm press your bell with your shoulder, elbow and wrist in line. Look at your bell the whole time. Place your  left arm 45°, bend your right leg and move your right heel next to your buttocks. Keep your other arm on the ground supporting your get up joint by joint. Wrist, elbow, shoulder.

Get up. Stabilize your spine, keep your body tense and fully extend your hip to be able to balance your get up.

Kneeling position. Place your left knee on the floor horizontal and stand up from there.

Standing position. Keep your one arm over head kettlebell engaging your core at all times. Go back to laying position. Kneeling back and reverse the whole procedure.

Kneeling position. Get the left knee to the floor and place your left hand 45° on the floor.

Seating position. Seat back, always looking to you bell, remember, extend your right leg and place first your elbow then shoulder on the ground followed by placing your kettlebell to your chest with the help of your other hand.

Laying position. Roll on to your right side with body engaged and leave bell to the side. Repeat with your left side by dragging your bell over your head to the other side. Avoid crossing it thru your body.

You can use the Turkish Get Up for warm up, assess, correct and lift. Because its multiple benefits in strengthen and stabilizing multiple joints makes it one of the best skills to strengthen your core.

Write a comment