The Turkish Get Up (TGU) is one of my favorite exercises for improving your core strength and technical skills on the trail. It is essentially 7 mini-exercises in one flowing movement, making it a vary unique and valuable exercise. However, if you don’t understand how the different parts of the TGU relate to riding on the trail it can be easy to miss some of the details that can make a huge difference in the results you see on the trail.

Each of the 7 steps of the TGU target a different type of movement and core strength that you need on the trail and knowing this will change how you look at this exercise forever. No longer are you just doing an “exercise” but instead you are practicing the movements needed to improve your body position, cornering, pedaling power and overall stability and flow on the bike.

This is a video from a clinic I did a few months ago for a local riding group where I break down the TGU in a way that has never been done before, showing you exactly how each step applies to improving your ability yo ride faster, longer and with more confidence on the trail. It is a bit long but well worth it – when you are done with it you will understand the TGU and its unique benefits better than a lot of personal trainers and strength coaches.

-James Wilson-

8 thoughts on “TGU Clinic – How the Turkish Get Up Applies to Mountain Biking

  1. Rod says:

    Hi James,

    Have you progressed from the 10lb to 20lb yet?
    I’m trying to figure out if i can get by with a 15lb or bite the bullet and get a 10 & 20?

  2. Rod says:

    Hi James,

    Have you progressed from the 10lb to 20lb yet?
    I’m trying to figure out if i can get by with a 15lb or bite the bullet and get a 10 & 20?

    • bikejames says:

      I use the 20 for some stuff but I use the 10 pound a lot (great for mobility and movement based stuff) and 15 pound when I want to get heavier. I’d go with those two at first and look to add the 20 when you feel you need it.

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