Turkish Get Up or the Kata of Strength

[MMX]

I was thinking this morning about the Turkish Get Up or in some circles just called THE Get Up.

The more I think about it the more it seems like a kata. It takes a long time to learn to do properly. Even after you learn it you are always tweaking it bit by bit the more you do it.
Also the TGU can address mobility issues and in the process help you to fix them.
It really is one very well thought out and amazing tool for strength and mobility.

I know Meguro is not a fan but he should be. ;D

[meguro]

Ha!

Eventually I do end up facing the things I dislike and making them mine. I haven't reached that place yet with the TGU, but one day. ;D

[curlbroscience]

I love the TGU.

It is like the Sanchin kata of the RKC system.

The TGU is an extraordinary movement.

[GJEC]

Excellent move. Need to get back on it.

Gary

[Deleted]

I love Turkish get-ups, especially adding a windmill at the top.

[MMX]

I did some today and they are very revealing. I seem stronger with the left arm side than the right. Interesting.

[curlbroscience]

Do you think the push press is helping your press? I think it is the Time under tension factor of the TGU.

[MMX]

Yes I do. I had tremendous pump in my delts,lats,traps from that week of solid C&J.

[meguro]

Wait a second, was this thread always called "Turkish Get Up or Kata of Strength"? How did I miss that part? ;D

Are you right handed, MMX?

[MMX]

Yes the thread was always called that, in part to lure you in! Muh ha ha!

I am right handed Meguro. With your left arm side of the TGU though your right leg is the driving force. My right leg is my stronger leg for sure.

[MMX]

Good video.

[MMX]

Okay some stuff I learned Saturday via the class to do with the TGU.

Starting from the floor(right side to start)

So Right hand is up,crush grip the bell,shoulder packed.
Right knee is up. Use your right glute to drive that right foot into the floor and roll onto your left elbow. Proud chest with arm up. Roll up to the left hand as you rotate that hand with fingers now pointing behind you.

*hips should be open at this point*

Now you drive with that right glute again and push the hips up.
From here you can do the low sweep or the high bridge.

Lets go from low sweep. Hips are up and you sweep the left leg under your body and that left knee and foot should line up with your left hand. Now here is part where a lot of people get tripped up.
From here you rock back on your hips and then do the "windshield wiper" move with your left leg to get into the lunge position. Straiten out your stance.
At this point you can now look forward as you do a forward step with intent(IE fire those glutes!)

The Hand turn and the hip rock back set up were huge game changers for me.

[curlbroscience]

Can you go over the history of the TGU? I am interested.

From your WO thread

You can learn this on your own and videos help but an instructor really unlocks this.

Sounds a lot like Sanchin Shime further enforcing the TGU Kata.

[MMX]

Probably nothing you don't already know Sota. I think this was mostly for people that are not KB strength oriented. Just that it was a rite of passage for many in the ancient age to press 100# or more with this movement. He also went over how it can be used for multiple purposes. Strength then go heavy,movement work on perfecting the technique. It has the ability to fix asymmetries also. I myself will be revisiting this again in my workouts.

[MMX]

Ok for the TGU down some tips.

1.) Big step back and down to the lunge position
2.)Windshield wiper
3.) Hip hinge/fold down and find the ground with the left(if right hand has bell)
4.) Sweep leg through or optionally do high hip then leg sweep
5.) turn hand on supporting arm and roll down to elbow
6.)This one is important. From the elbow you push your torso back down. Do not let it just drop. That is one thing my trainer told me you will get called on at the SFG/RKC cert.
7.)bring bell down safe and roll it over to ground. Dropping the bell carelessly also results in a fail at a cert.

For me there were 2-3 things that helped me from this. (2)The windshield wiper is essential to line back up. (5)Turning the hand on the way up and down helped me to stay in alignment. (6) This makes going down a bit more of a challenge and safer for keeping your thoracic spine upright.