An Underrated Exercise – The Turkish Get-up

by kbws · 0 comments

The Turkish get-up is an interesting exercise…it might be the longest “rep” of any exercise out there. One single rep can take 10-20 seconds. It is a strange movement, a kind of weighted sit-up + lunge + overhead squat…then you do it again in reverse. A lot of you might never utilize the TGU for your kettlebell workouts, but I think you should think again.

A Recovery Tool
You might not initially think of the Turkish Get-up as a great recovery exercise, but that is exactly what it is. I frequently work in slow TGUs with light weight for a full body recovery. Any day your legs or shoulders feel burnt, think about adding in some TGUs.

An endurance Test & Benchmark

  1. Two interesting tests with the TGU are:A long AMRAP (as many reps as possible) over a set time-period.  Due to the long cycle of the exercise you want to select a longer time period (15-30 minutes).
  2. A set number of repetitions for time.  For example, 100 reps @ 1 pood for time.

Both of these tests give you a great benchmark to come back to…you can repeat the test a few weeks/months/years later and gauge your improvement!

 

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