The Turkish Get-Up
The Turkish Get-up (TGU) is a fantastic movement that is useful for all ages. The movement is so important because it brings us back to the ground. As adults we don’t spend enough time doing ground work (exercises performed on the ground). Examples of beneficial movements in this category include rolling, rocking, head nods, bird dogs, bridges, dead-bugs, creeping, crawling, and the unloaded TGU. Together these exercises help to stimulate the vestibular system, encourage the body to respond reflexively, promote mobility and stability simultaneously and take us through all of the planes of movement using the key functional postures . Getting up and down from the ground easily and pain free is a movement pattern that escapes us as a result of being sedentary or simply not spending time in these positions.
When we introduce the kettlebell to the TGU it gives us the opportunity to experience all of the benefits listed above in loaded positions. Everyone can do the TGU as long as you build it from the ground up using the exercises named above and practicing the TGU transitions step by step.
At Iron Body Studios and Albany Movement & Fitness we determine your readiness to perform the TGU using the results of your Functional Movement Screen combined with our observations of you while practicing your ground work. The TGU takes a lot of coordination and can be very challenging for some people, therefore, it is extremely important to learn all of the steps first before adding weight.
Artemis Scantalides is the Co-Owner of Iron Body Studios in Needham, MA, www.ironbodystudios.com, author of the blog Iron Body By Artemis, www.ironbodybyartemis.com, and Co-Founder of The Female Fitness Formula Workshop www.thefemalefitnessformula.
Written by Artemis Scantalides and Seth Thomas