Turkish Get-ups and the Gymnast
St. Vincent Hospital and St. Vincent Sports Performance in Indianapolis, Ind., are official service providers to USA Gymnastics. Call 317-415-5747 or visit sportsperformance.stvincent.org
Carol K. Happ, MS, CSCS, RKC, USAW
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he Turkish Get-up has been around for almost 200 years. The exercise itself was popularized by the early 20th century strongmen. They used it in their training to maximize full-body lifting power, shoulder flexibility and grip strength. However, not until these past 10 years has the Turkish Get-up seen a surge in use with athletes in all sports. The Turkish Get-up is an exercise that demands all the muscles of the body to work together – transitioning the body from a prone position to a standing one, while keeping a weight (kettlebell, dumbbell) held above the head throughout the whole exercise. The Turkish Get-up requires balance, stability, strength, and stamina... the perfect exercise for the gymnast! The progression presented is part of the Russian Kettlebell Certification (RKC) Level 1 standard. The exercise is broken down into seven steps. It is recommended that you find a RKC instructor in your area to teach and instruct proper technique. Special Thank you to gymnast Alyssa Boldt for doing a beautiful job of demonstrating the Turkish Get-up!
Step #1: Roll to Press 1. Starting position looks like the fetal position. Weight should be within comfortable reach. 2. Roll to your back, positioning the weight straight above the body. 3. The shoulders should be “packed.” Shoulders should be retracted (shoulder blades pulled together) and depressed (shoulder blades pulled down to waist). Shoulders should not be the primary tool with which to move the weight. Stabilization of the upper arm and shoulder girdle should come from the back (lats). 4. Wrist is straight and the elbow is straight and locked. 5. Look at the weight (dumbbell). 6. Leg is bent (same side as the weight)
Step #2: Press to Elbow 1. Get-up – Sit-up! ….roll under the weight 2. The movement is generated from the thoracic spine. If you are unfamiliar with this action, you will try to activate by flexing the neck by throwing the head forward or by flexing your lumbar spine excessively. 3. Elbow should be under your shoulder. 4. Wrist straight and elbow locked. Vertical arm position. 5. Keep looking at the weight.
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Step #3: Elbow to Post 1. Move the support arm/elbow to a straight position. The hand should try to be under the base shoulder. 2. Shoulders should remain packed, maintaining full linkage through the back lats. 3. Wrist straight and elbow locked. Vertical arm position. 4. Keep looking at the weight.
Step #4: Post to High Hip 1. Squeeze the glutes as tightly as possible and elevate the hips as high as possible. Drive off the hand and both heels – which will activate the muscles of the posterior chain. 2. Shoulders remain packed and the chest is big and extended. 3. Wrist straight and elbow locked. Weight remains in a vertical position. 4. Keep looking at the weight.
Step #5: High Hips to Bend 1. From the high hips position, fold the extended leg and hinge at your hip, drawing the leg/knee underneath. 2. Place the knee as close to the base hand as possible. 3. Pressing arm must remain absolutely vertical. 4. Extremely important to remain focused on the weight. 5. *There is a great degree of rotation and flexibility required in the hips and shoulders for this stage. 6. *This movement also requires the ability to side-bend on both left and right sides. 7. *This step requires intense awareness of both arms.
Step #6: Knee to Half Kneeling 1. The torso and the arm with weight should be absolutely perpendicular to the ground, with a straight line all the way down to the kneeling knee and other hip in full extension. 2. Shoulders stay packed and pulled down. 3. Neck remains elongated and relaxed. 4. Eyes focused straight ahead.
Step #7: Half Kneeling to Stand 1. Drive the front heel into the ground and clench the glutes to stand up. Complement this with a forward push with the back leg. 2. Continue to look forward with the neck relaxed. 3. Shoulders continue to stay packed and pulled down. 4. Finish with straight legs, squeeze glutes, locked elbow, straight wrist, and engaged back! 5. To finish the Turkish Get-ups – repeat the steps backwards!
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