We’re a big fan of the barbell for building truly epic levels of strength and power, but there’s something about the awkwardness of dumbbells and kettlebells that helps us develop real world capacity to exert force. The Turkish Get-up is considered a classic KB exercise, but it’s actually much older than that. It is believed that this exercise was invented by ancient wrestlers in what is now Turkey to prepare them for their gruelling competitions. Legend has it that when old-time strongmen were asked to take on an apprentice, they would send the applicant away, telling him not to return until he could perform one Turkish Get-up using a 100-pound weight (45kg). Check out our member Stu performing a 45kg get up HERE. Then the real training would begin.
We’ve written about the Turkish Get Up many times before, HERE’s the most recent.
The Get-up starts on the floor and finishes standing up, but the journey from lying to to standing is all while holding a weight, typically a kettlebell, overhead. A dumbbell adds a little more instability, and if you want to go next level, a barbell will really tax both grip and shoulder stability.
There is also a high demand on the midline muscles, and the body awareness and coordination requirement between all four limbs makes this a real all rounder of an exercise!
Lucky for you, it’s a baseline test on Friday……. 3 reps on each arm.
Check this technique vid before hand, so that you’re ready to go!
We’re kicking off our final training block of the year this week, with a series of tests that will allow you to set baselines and attempt to improve them upon retesting in 10 weeks (a little early due to Xmas). It also provides valuable feedback on the efficacy of our programming. We’re forever tinkering and improving, […]
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