How to Do a Turkish Getup Safely and Effectively

by editor on September 6, 2015

how to do a Turkish Getup

There are some exercises that may seem to intimidate you even before you try them out. If you are new to kettlebells or this type of workout you might feel that this is a category of exercise that you simply can’t master—but you can usually surprise yourself once you put your mind to it!

The reality is that you will love what this can do for your body and it’s actually a really fun and effective workout to take on. One of the most popular and classic exercises within a kettlebell workout is a Turkish Getup, and though it is tough it is really effective. Once you know what you are doing and you can perform it properly, then you will get some amazing things out of it so be ready!

This is a different type of workout starting with the type of equipment that you need. A kettlebell is a fully adjustable type of weight but you only need one to power through these workouts. You will get in a nice cardio component but you will also get in some strength training, and so you are toning and shedding fat all at the same time. It’s really effective and an efficient use of your time, but it can take a lot out of you. If you are new to kettlebell workouts then you want to take it slow and really work at perfecting your movements. It can be approachable to anybody no matter what your fitness level, but you need to give yourself time to get to where you want to be. This often becomes a favorite of people because they love getting it all done in one shot and they really come to appreciate the results it offers.

As you take on this type of workout and you come to appreciate kettlebells in general, you will find that the Turkish Getup comes up time and time again. There is a right way to do it so know that going in and then work through it to get the most out of it without injuring yourself in the process.

Start slowly and work on form before you add weight: This is an absolute must, even if you have done these in the past. Start slowly and take your time with each exercise embedded within this overall movement. Try it without weight so that you don’t hurt yourself when you are getting accustomed to it. You will have plenty of time to do this with your kettlebell but if you try it first without this extra weight and resistance, then you can really work into it. You will be glad that you took your time with it and then you can feel it working when you do add in the weight to make it that much harder and more efficient.

Take each movement one at a time so that you can break it down for an easier approach: You are moving through so many different components in a Turkish Getup and therefore you want to really take it one exercise at a time to get the most out of it. You are going to lunge back, push up through a sit up, step back, squat, and so much more. Take it one movement and one exercise at a time so that you can break it down and make it a bit easier and more approachable for yourself. Once you get into this habit and you know what to expect out of the movements then you can add speed and extra resistance. You will be so glad that you can compartmentalize this though so that it doesn’t seem like such a mammoth task in the end.

Use sweeping and rolling movements to transition from one exercise to the next: Many people think that the key to perfecting this classic kettle bell exercise is to do quick and jerky movements, but that’s not true. You actually want to sweep and roll through the movements and this makes for seamless transitions. Begin by sweeping the leg back for example into the back lunge and then you can easily transition to the ground. Rather than trying to rush it with quick movements that are jerky and therefore harder on the body, make the transitions as gentle and efficient as any other components for a great overall approach.

Be sure that you practice perfect form to get the most out of it and avoid injury: As with anything within a kettle bell workout you need to take your time and be sure that you practice perfect form. You may not have been great at back lunges before, but you will be now. You may have thought it impossible to transition from being on the ground up to standing quickly, but if you perfect the form then you will surprise yourself here. The Turkish Getup is a great part of kettlebell workouts, but it will also show you what you are capable of if you take your time to master it!

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