It’s been a hell of a busy time over the last few weeks.
I’ve managed to move house, I now no longer live in Dublin, so I have a drive to and from WG-Fit each day.
This drive is turning out to be quite fun in that I’m finally able to dive into podcasts fully.
I know get what you’ve al been going on about for so long!
And I’ve started my own.
Well, I’m not sure if it’s really a podcast, or if I’m now a “YouTuber” or is it just me waffling away to myself in the car while the phone camera is recording.
A few weeks ago I put a call out on the Facebook for questions that people would like me to discuss while I’m driving.
I’ve now four or five videos, all answering questions either from my regular clients or from questions that have come in online.
Lets keep this going, if you have a question, let me hear it.
Answers are happening here
One of the very first was about the Turkish Get Up.
I haven’t written an article about the Turkish get up in like forever!
So lets remedy that…..
The question was about the speed of the get up. How long should it take?
This was a question one of my lads answered one day when we were discussing get ups in the gym.
When the question of speed came up, he simple stated:
“It takes as long as it takes”
Cue mic drop and exit stage left………
One thing the Turkish Get Up requires and rewards, is patience.
If you think of the lift as a series of motions, not one lift, then you’ll do well.
You set the start position, that’s the first move. Do it, finish it, secure it, then move on and not before.
Then you roll to the shoulder, not the elbow, not yet. I want you on your side looking up at the bell.
This section is the most missed out component of the lift, yet it is potentially the single most important section of the entire thing.
If you are familiar with the kettlebell arm-bar, a favourite move in the Hard Style kettlebell schools, then this is what I want you to think as you start a get up.
Arm bar, then raise to the elbow, then raise again to a straight bottom arm.
If you want to see an absolutely perfect example of the technique I’m talking about, go to the 2min 30 mark on this video (watch the whole thing, but the relevant part is 2:30) and prepare to have your jaw hit the floor:
Only now can you think about getting the hip up and sweeping the leg back.
Here’s a video of the Get Up I made for LiftBJJ.com
And this is a 20 minute video on the get up that goes over just about everything in the Get Up:
There are few lifts that offer as much bang for the buck as the Turkish Get Up.
Do them controlled, with a bottoms up grip for shoulder health and reflexive stability
Do them heavy because, well, because it’s awesome!
Do them as part of a complex for serious conditioning.
Of the complexes we use, my personal favourite is:
Snatch – Get Up (down portion) – Get Up (back to the feet) – Windmill, then swap hands and repeat.
I’ll drag out a 36kg bell and do this for 45 minutes every now and again, it’s a great “cardio” set.
Here’s my heart rate the last time I did this session:
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Sorta cardio Sorta weight lifting 45 minutes of Snatch, Turkish Get Up, Windmill as a complex with the 36kg Kettlebell Fun session. Simple, not easy. One that leaves you feeling better after doing it than before it. #wgfamily #irishfitfam #turkishgetup #kettlebellsnatch #kettlebell #cardio #strength #mobility #endurance
If you have the techniques at an acceptable standard, I invite you to try for yourself.
Start with a 10 minute set before you attempt a long session.
And if you have questions, please ask.
Either in the comments below, of the facebook or drop me an email.
And that’s all for today.
Now, if you liked this post, feel free to share it and don’t forget to get in touch with your questions and comments, I’d love to hear them.
Don’t forget to check out the new Youtube channel: https://www.youtube.com/channel/UCyf-dDPORpchw05Am0_NfQQ/