Turkish Get-Up Setup
A. Whichever hand has the kettlebell, that same leg will be bent and heel is setup to be able to drive into the ground.
B. Opposite leg is out at a 45 degree angle from the body. Flex the leg to gain tension and drive the heel into the ground.
C. Arm holding kettlebell is fully extended. Wrist is stacking the shoulder and arm is cork screwed into the body, packing the lat down tightly.
D. Hand without kettlebell is our at a 45 degree angle and arm is also cork screwed into the body to keep tension in the lat.
Turkish Get-Up to elbow (as shown with kettlebell in right hand)
Once you’ve locked down your starting position with max tension throughout your body we can come up to the elbow. First, drive through your right heel to activate your glute and push your hip diagonally towards the left. Drive your left elbow into the ground and keep your chest nice and tall as you come up to elbow. In this position, your kettlebell should form a straight line all the way to the elbow on the ground. Push your elbow into the ground to gain maximum tension and keep the kettlebell arm cork screwed into the body.
PROGRESS > PERFECTION
Lost track of the time today working on different variations of exercises, and trying to find weak points. Ended up working out for 2 hours because i have ALOT of weak points 😅 Had fun with these though 🙌🏽 Here are some exercises I did that were extremely humbling 💥
👾Arm Bar to Full Turkish Getup
👾Lateral Swing to Sotts Press/Windmill
👾Renegade Row to Reverse Grip Pushup
Which move you tryin today? 😛
I don’t train with physique in mind at all, I kind of hope that isn’t obvious (nervous laugh) but I do see improvements in my body as my performance improves. Tonight I have done #simpleandsinister +100 #kettlebellswings swings extra at 36kg. So do 200 #kettlebell swings in 10 minutes as per Riff’s protocol and 10 #tgu I have a few more steps to be at my best since my hiccup so I should see some improvements in body too...maybe! @sundried #sundriedclothing#turkishgetup
Most days I dont give myself enough credit.
This week I am one #badass MF.
IN CAPS LOCK.
Strength 13 min 5 sets of 5 reps DBL Thrusters, 16kg, 13.6kg and 10 Lat Pulldowns
18kg swings, ropes and 20 #turkishgetup Per side