Breaking Down the Turkish Get Up (TGU)

Breaking Down the Turkish Get Up (TGU)

When performing the TGU it is very important to progress slowly. Break down the entire movement into weeks of learning each part. Don’t worry about loading early on. “You should perform at least 100 TGUs, each side, with no load before adding a kettlebell.” -Brett Jones

The importance of the TGU is often underemphasized, as well as the technique and it’s real value. It is much more than a “core” exercise. It places huge demands on strength, stability, mobility and focus. We recommend pausing at every phase, taking time to learn that position, and breathe.

Getting off the ground under load is unique to each person’s movement index. The movement is going to be determined by things like lever lengths, mobility and strategies. TGUs are like fingerprints, although they may look similar, no two are exactly the same.

Lines and angles of support are crucial when performing the TGU. This is why we took the time to make this video, pausing at every step, and including where the angle or line of support is coming from. Throughout the entire movement you are simply moving yourself around beneath the bell as it changes levels.

Practice, practice, practice. Use light loads, use no loads. When teaching the TGU force people to pause. Use cues like “spread” and “drive” to emphasize the movements you want at each step. If you allow people to rush through this, you are wasting your and their time. Invest the time from the beginning to assure people the benefit of such a powerful movement.