Turkish Get Up Tips

I admit it, I have an unhealthy infatuation with the Turkish Get Up. I’m always looking for tips and coaching cues that help me execute it better and teach it to my clients more effectively. Here is yet another video from me on the Turkish Get Up for mountain bike training, only this time with some new things I’ve learned recently that I haven’t talked about in any previous video.

BTW, my best TGU was a 93 pound kettlegrip I have at my facility. Here is a video link to it – http://youtu.be/TNWjPDfbfdA

What’s your best TGU effort? Video is optional – we’re on the honer system here and I’ll assume you wouldn’t lie to look tough on the internet…

-James Wilson-

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  1. shane says:

    Hey James. Great post. Love the TGU as well. My personal best is a 20kg kettlebell. Haven’t tried to go any heavier (don’t really think I’d need/want to either). I find the TGU with a lower weight to be great for me to do as part of my warming up before lifting. I feel like it really gets any kinks out that may still be lingering and get me ready for my workout. What do you recommend in terms of reps for the TGU? I usually 3 per side each day.

    Reply • October 10 at 9:40 am
    • bikejames says:

      I don’t do heavy TGUs very often, usually I bust the 93 pounder out when I need to show someone what you can do when you practice perfect form with lighter weights. I rarely go over a 24 kg KB on my TGUs.
      I also like 3 reps per set. I’ve tried doing more but find I lose some focus.

      Reply • October 10 at 10:00 am
  2. Dan Wolfe says:

    My biggest kettlebell is 62 lbs- a Dragon Door I bought used. I am good for 3 reps with it on a good day. I’m cautious with the bigger bell on get-ups and don’t try to push the reps if things don’t feel real good. The get-up is a great exercise because it requires total sustained commitment and concentration (sort of like technical singletrack). You have to respect the movement.

    I would like to play around going heavier but the bigger bells are expensive. How does that Kettlegrip work out?

    Reply • October 11 at 8:55 am
    • bikejames says:

      The kettlegrips are alright to get started with but now that I have real KBs I’d never go back.

      Reply • October 11 at 11:53 am
  3. neilB says:

    Hia James, great to get more technique tips on the TGU.
    One Q? On setting the shoulder/elbow once up on the hand you say “turn the elbow in”.
    Which way is “in” please? I didn’t see yours turn in the video but presume that you’re turning the right wrist clockwise – am I right?

    Reply • October 13 at 2:42 am
    • bikejames says:

      You want to turn the point of your elbow in towards the body. Your hand should stay planted – this should effectively “screw” your shoulder into the socket and your hand into the ground.

      Reply • October 14 at 11:58 am
  4. Ned says:

    I can’t brag about max weight since I only have one kb so I went for reps. I managed 21 good reps with a 12k kb. Felt good but was definitely a little shaky the last few reps. I decided to track this as I work through the off season as a gauge of progress.

    Reply • November 5 at 2:51 pm
    • bikejames says:

      Yeah buddy, way to push it with whatever you have.

      Reply • November 6 at 7:54 am

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James Wilson
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Mountain Bike Coach
James Wilson