It occurred to me one day 9 years ago. For many people (and this includes clients of mine) simply getting up off the floor was not an easy task. Tightness, weakness and plain old laziness were usually the culprits. So…….I began using “getting up” exercises during clients training sessions. I would have them lie on the floor, on their back and get up to their feet, then go back down to the floor again. A set was usually 10 reps or so. Did it work? Well—–I noticed that it was hard work for most clients. It forced them to roll, push up to seated, get their feet underneath them and stand up. then the reverse getting back down. Heart rates increased and stamina was developed from many reps. All these were in big time need of exercise so it worked great.

Not too long after that I read that Jack Lalanne had been teaching people the same thing for years. Great, I thought. If it is good enough for Jack its good enough for me.

A couple of years later I saw a printed article on an exercise called the Turkish Get Up. It was done with a weight (a barbell in the example I saw) and looked challenging. I kept that image in the back of my mind and a couple of years later attended my first Kettlebell Seminar taught by Jeff Martone and Steve Baccari. I loved it and bought my first Kettlebell.

After that I read more material and one of the exercises I began practicing was the Turkish Get Up. If you want to see me do one you can watch me on this episode of Getexercised.com. I also take Dina Prioste (the host of Get exercised.com) through a brief instructional of how to do Turkish Get Up. Believe me it is a LOT easier for you to watch it then me trying to explain it. Go ahead and watch it now.

Now a question here…..why is this called the Turkish Get Up? Supposedly it is an exercise that was popularized/used as a conditioning tool by Turkish Wrestlers, and what an exercise it is! Just look at everything you get out this exercise.

1- Works shoulders through many ranges of strength, stability and flexibility.

2- Strengthens abs

3- Develops endurance / stamina in muscles

4-Opens up tight hips

5-Builds overall body strength

6- Works cardiovascular system

7-Builds forearm and grip strength-endurance

8-Develops leg strength

9- GREAT preparation for other exercises

10- Works well with other systems such as Yoga since the alignment/flexibility/strength/breathing factors are all working at once.

AND—if that is not good enough it certainly plays a big part in chiseling your body into a harder and more defined work of art. I would say that is damn good for just one exercise!

The secrets to learning the Turkish Get Up are to:

Practice many times without weigh first. Say 50 times on each side. This is so you can build the confidence to do it while holding a weight BUT much more importantly you practice and practice the right way to do it. Stuff such as:

How to “pack” your shoulder

How to disconnect your neck and your shoulder

How to hold the weight (in this case a Kettlebell) correctly

How to keep your shoulders aligned

How to engage your abs

How to stretch and strengthen through your “trouble” spots of the exercise

The correct way to hold your elbows

Which weight you will want to start with

and…….making your self graceful. Even while holding a weight over your head. Ever notice how athletes make what they do look easy? You can do the same with the Turkish Get Up as long as you practice in the right way.

You will be able to use a heavier weight to build strength. A lighter weight to build stamina and work the fat melting factor. You will be able to use the exercise as a warm up or an end of workout finisher. It will teach you how to use your shoulder in any overhead exercise. Pull ups, handstands, overhead presses…even rowing motions such as dumbell rows. If you are short on time it can be a tremendous workout in itself. It is a VERY useful and beneficial exercise and I would highly encourage many of you to check it out. Although….if you have shoulder problems, knee problems, wrist, back or neck problems you have to get them checked out by a Doc first. Don’t ask why….you all know why! More on this exercise in future episodes.

Best,

Robert