StrongFirst Prep – The TGU

 http://indyperformanceauthority.com/2015/09/25/strongfirst-prep-tgu/

Written by: Tara Blahnik

“In football as in watchmaking, talent and elegance mean nothing without rigor and precision.”

Lionel Messi

Tara’s Road to StrongFirst:
Mastering the Turkish Get Up

My kettlebell instructor Todd Scheidt never let me flail the bell around like a crazy person. But now it’s different, I have officially signed up for the SFG I certification and paid the nonrefundable fee. Aside from what that means to me personally, it also means I am representing Todd as his first student to pursue SFG certification. Todd has moved from my trainer to my coach, critiquing each movement as it’s executed.

Currently we are concentrating on the Turkish Get Up (TGU). Usually we warm up with a naked TGU (without a kettlebell, get your mind out of the gutter). Next the pink 18lb kettlebell is added. I hate the pink bell not because it’s pink but because it’s the lightest kettlebell in the gym. That being said, I have come to understand and appreciate the need for warming up, giving your body the signal things are going to get real.

At this point I can regularly get the 26lb bell and have occasionally gotten the 30lb and 35lb bells up for my Turkish Get Up. My short-term goal is to get the 35lb with both talent and elegance through rigor and precision.

Right now I’m focusing a lot on keeping my elbow locked through out the movement.

  

Below are the TGU steps highlighted with the cues Todd gives at each point.

1. Initial: A strong Turkish Get Up begins with a deep hand position on the bell, straight wrist, and a packed shoulder.
2. To elbow: When you sit up think about pulling your elbow (free hand side) into the ground rather than punching or pushing up with the bell. Keep your eyes on the kettlebell.
3. To hand: Keep your shoulder down and packed as much as possible. Avoid the shoulder creeping up towards your ear during transition.
4. Low sweep: Brace hard off the hand that is on the ground. Think about externally rotating it against the ground (even though your hand won’t actually move). The cue will help tighten up the Lats and keep the shoulder packed. This is the scary part for me. I am working to trust my strength as I hold a heavy weight over my head and balance on one hand.
5. To kneeling position (before you windshield): Be in a good position to use hips to make it look smooth. If you are too far away and your upper body parallel to the ground you will lose strength and the move will appear abrupt.
6. Windshield to lunge up (finish): Complete the windshield and make sure the shoulder remains packed, rib cage down and abs tight to complete a smooth lunge up. Remember to look straight ahead.
7. Down: Reverse the process.
8. Overall: Maintain a tight packed shoulder at all times (bell side) and with the opposing side when making ground contact. Tension should be felt throughout, be fully engaged. No mindless get ups!