How to instantly improve your Turkish Get Up…with a shoe.

It doesn’t take long before people realize that I think the Turkish Get Up is one of the best mountain bike core training exercises you can possibly do. However, standing up with a weight and doing a good TGU is not always the same thing and a simple training tip can make a big difference in helping you understand the difference.

This is a video coaching tip I shot for my Personal Coaching Membership Site a couple of years ago on how to use a shoe to help you dial in your form on the Turkish Get Up and Arm Bar. While my TGU form isn’t the best (I really learned a lot about that exercise at the RKC certification weekend) and I don’t use the shoe as much for the Arm Bar any more it is still a really valuable training tip. In fact, everyone I work with does a TGU “naked” (just bodyweight) and then with a shoe before I ever hand them a weight.

If you’ve never tried this tip then give it a shot the next time you do your TGUs, you might be surprised at what you learn in the process.

-James Wilson-


The Ultimate MTB Workout Program

The Ultimate MTB Workout ProgramThis workout program is designed with one simple purpose – to be the best mountain bike training program on the planet. When you are ready to take your training program to the highest level possible then you can’t do better than this workout program. Based on my years of working with some of the best riders on the planet, this truly is the Ultimate MTB Workout Program.
Learn More

Social Comments:

WordPress Comments:

  1. Jon Laterveer says:

    After some fun/interesting reading on FMS and the TGU I came across a variation of the TGU Hip Bridge. It was suggested to bring the extended leg under the flexed leg to help drive the hips up for those who struggle getting their “butt” of the ground. I guess it shortens the lever and allows one to drive off the primarily heal and the other knee. Have you ever tried this in your practice?

    Reply • October 10 at 5:09 pm
    • bikejames bikejames says:

      I’ve used it before but it is mainly for people who really struggle with the hip lift, but even then they still need to work on the regular version to get their hips strong.

      Reply • October 11 at 1:00 pm
  2. David says:

    I just did a set of TGU with a shoe with NO bobbles my first try ! than again I have been doing TGU’s for the past ninety days !! Yippie skippee thanks James

    Reply • April 18 at 5:24 pm
    • bikejames bikejames says:

      No problem, keep up the good work.

      Reply • April 19 at 12:16 pm
  3. Leonard says:

    I’ve read somewhere that doing TGU with a glass of water being careful not to spill it will give an indication how one places his arms vs his body position.

    Reply • November 28 at 10:04 pm
    • bikejames bikejames says:

      Yeah, I’ve read that too but most of my clients don’t want water getting dumped on them so I go with the shoe. The water will keep you more focused though.

      Reply • December 1 at 10:56 am

Add a Comment

Your email is never shared. Required fields are marked *


Follow MTB Strength Training Systems:
James Wilson
Author and Professional
Mountain Bike Coach
James Wilson