STOP Making This Mistake In The Turkish Get Up To SAVE Your Lower Back
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- čas přidán 20. 06. 2024
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The Turkish Get Up is one of the most powerful exercises you can do with a kettlebell. It delivers on all fronts and demands correct technique and skill. For a very long time, we've done this simple and yet crucial mistake in the Turkish Get Up that may cause problems in the lower back.
Especially on the descending phase of the lift, there is one particular movement that you want to do in order for you hips to move freely to bypass your lower back.
___ Time Stamp
00:00 Intro
00:35 Unloaded Demonstration - Ascending Phase
02:24 Unloaded Demonstration - Descending Phase
04:11 Loaded Demonstration With a 16 kg
06:00 90 Days Of Kettlebells
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Watched this 2 times. I do have a lower back problem, so this is great advice in my book.
Great to hear John! - Gregory
I did my first couple of getups yesterday and I was having the same issue on my way back to the floor. Can’t wait to try with the new adjustments. I’m learning a lot from your channel. Thank you! 😬
Best KB channel on the net!!! Good work.
Thank you Paul! - Gregory
Never had any problems with this, but the hip hinge thing is a good point. I’m gonna try this next time.
This is one of the most important videos you have ever made. The advice on rotating the front leg instead of windshield wiping it to the side, hinging down to free the hip to move and protecting the lumbar spine is so important. Finally, bringing the weight to the middle of the body as you drop down… these all fixed my problems and allowed me to enjoy the getup. Thank you. ❤
I know this is an old video, but I needed to comment. Your back view of the get up is the piece I haven’t seen in any other video, and is the back-saving advice I’ve been looking for. You guys are awesome! Keep up the great work!
Thanks for sharing!
This is how stongfirst teach it. The hinge is vital in keeping everything stable and smooth. Great tip.
Awesome lesson keep'em coming
So valuable. Thank you. Got somewhat obsessed with ‘Simple & Sinister’ during lockdown, with only youtube as my guide. I was making both mistakes and getting lower back issues. Thank for the adjustments. Subbed 👍
This is a very useful tip! Thank you.
I learned something new - moving the front (unloaded foot vs loaded back foot) while getting down.
Thank you! So we'll explained and helpful
Great tip.
Excellent tutorial! Thanks so much for the tips.
Golden. Thanks!
Thank you! I will pay extra attention to this when I practice today.
Amazing thanks for this video. 3 things I learnt from this video that transformed my TGU:
1) rotating the body instead of windshield wiping my back leg (windshield wiping irritates my knee skin)
2) centering the KB on the way down when lying down
3) the importance of hinging the hip as opposed to compromising the lower back!
Fantastic! Great observations! Godspeed to your Get Up Skill! - Gregory
This is a fantastic demo and explanation! Thank you for creating and posting.
Excellent demonstration thank you!
Thank you. I’m brand new to kettlebell, been using it for about 2 weeks and I absolutely love it but I’ve been intimidated to try this. This video makes me feel at more comfortable and I look forward to trying this and putting it in the rotation
Thank you for this invaluable tip .
I’ve reached the age that injuries take forever to heal, if they heal at all
Awesome, thank you!
You're welcome!
Awesome, thanks for the tip.
You're welcome! - Gregory
Great technique instruction. Liked and Subscribed. Thanks for what you do.
This is awesome. Thank you!😍
Glad you like it!
awesome, have been f*****g this up. will practice a few times before loading. excellent information.
Awesome video. I neglected tgu’s, as well as windmills, for some time in my training and have recently decided to reintroduce them but have had some lower back pain. I’m excited to implement these small tweaks (no pun intended) into correcting some of my form issues and resolving my back issues.
this helps a lot thankyou
Glad to be of service James! - Gregory
I had lower back soreness the other day after Turkish get ups. I'll make these adjustments and try again. Thank you for the insight!
Great stuff. 10/10
Glad you think so!
Such important details. Easy to skip if you’re not thinking closely through the whole movement. Thanks for sharing this!
Nice. thank you
Welcome 😊
Already do this woooooo ❤
great explanation my brother
love your passion
Much appreciated Dan! - Gregory
Great advice! Thanks a lot for sharing. Greatings from the Netherlands
You‘re welcome!
This helped me a lot. I struggled with this until I watched your video. Thanks!
Glad it helped Steve! - Gregory
Outstanding knowledge share. Thank you very much! I've always wanted a short and concise explanation of the proper form for the Turkish Getup and you delivered.
Glad it was helpful!
That's awesome, such a small adjustment but makes perfect sense. Thanks bro!!
Happy to help!
Great video!
Glad you enjoyed it
Thank you.
Welcome! - Gregory
Learning this without weight till I know it by heart and it's easy. Thank you.
Wonderful!
Hi Gregory, your videos are being very helpful. I wonder what's the advantage of pivoting our leg 90 degrees ? I noticed a lot of instructors perform it without rotating
This video was CRUCIAL in helping me master the turkish getup!
Had to try this.. So just done it first with a converse shoe on my knuckles and your tips are amazing after 12 years of get ups.. This is helping so much.. Only last year a was looking up all the time in the get up.. And not lloming forward for the standing bit.. That helped as well.. Thanks again.. Keep up the good work..
Glad it helped!
U r a great teacher, love fr Panama
Thank you Barbara! - Gregory
Great video. Usable stuff. One extra when coming down apply force to the leg/foot wich is in 90 degrees with the abs. Just like when you get up to use the legs as a force to turn and get upt. same coming down.
This was an awesome demonstration!! I saved it so I can work on my TGU technique :-) Thank you!
Glad it was helpful!
Excellent breakdown. Even though I have been doing tgus for 7 years when I get into heavier loads I sometimes rush through movements. Your tip reminds me never to sacrifice technique & Focus on Form.
It's exactly what I was reminded of as well. Slow and controlled movements are key in the TGU. Thanks for sharing Ken! - Gregory
I've been doing the get up for a while, but always struggled with the knee swing. It never occurred to me to move the other leg. I also struggle a bit on the way down, getting my offhand in the correct spot. I like the trick of using your leg as a guide. I'm going to have to give both of these adjustments a try.
Thanks! I was wondering why it was so easy sometimes but really hard other times, turns out it's the back leg! I was intuitively doing it, but not all the time, since I wasn't fully aware yet.
Great clip. I’m recovering from spinal surgery and my physio has helped me try this. This clip really explains things well - thank you.
Lumbar fusion surgery?
Turning the front leg is new.... gotta try
Till now the ITurkish getup is the most difficult exercise for me I still cannot manage completely. I sometimes mix up my left and right leg - :)))
Bruh such I little detail explians a lot. Thanks for this video, its amazing.
Glad you liked it!
Dude. Amazing instruction here. Found you through your interview with Dan John. Gonna dive into the content. Where should I start? Currently in looking for a kettlebell based hypertrophy program. Thanks!
After I watch this another fifty times, take notes, and practice unweighted I'll definitley add this movement to my aresnal. I just developed a good half-snatch, and slowly wish to add strength skills with an emphasis on safety and joint health.
Thank you. Am brand new to kettlebell. Been using it for about 2 weeks and absolutely love it. Been intimidated to try this but this makes me feel much more comfortable
That's great Jose! The kettlebell is a powerful tool that can be very beneficial if used properly! - Gregory
@@lebe-stark I got a get up where I do a bridge and then I swing my leg so far back that when I get up it becomes a windmill
@@lebe-stark I'm doing it with a 50 lb but it takes some real good shoulder mobility.
@@lebe-stark imagine doing the leg sweep to the point where you're almost doing the the splits but you get up with the free hand. Most of the times they tell you to look at the weight so far I haven't been able to really do that only dropped it once. But safely
Very good tutorial👌 keep up, fanboy right here
Appreciated Alexandre! - Gregory
I still slide down lol, I need to elbow drop. But I must say I like the leg turn in motion on way up and leg turn out motion on way down. 👍👍
Great and very informative contents. Can someone help me to find that music background the vide please? And similar musics too..
In the description
Easily the best Turkish get up tutorial I've ever seen.
I got this Turkish get-up where I do the bridge and then I slide my legs so far back that I end up getting up in a windmill. And now I kind of am just doing it anyhow style long as I get up. But when I say anyhow I just need any which way to get up. I'm still doing one kettlebell
Another thing is guys like me learned from Steve cotter for most parts. Steve slides down not elbow down AND use windshield wiper bottom leg swipe rather than move upper leg in (up) out (down). Old school instructions works fine although I like your Turkish get up style better.
🤜🤛💪💪
Coach as i don't have the kettlebell, is it possible with dumbbell? ❤️
Yes! The weight distribution will be a bit different and you have to watch your forearms; they may get tired pretty quickly if you use heavier weights. - Gregory
Is there an adaptation for over sensitive knees? The knee pivot isn’t going to work even reasonably for me!
I also want to point out this important thing; once you get more comfortable with the TGU you will want to go faster, do the movement quicker and that will defeat the purpose all together. It’s a big mistake in my ol’book. Do the motions methodically at a slower speed. If not you’re opening yourself for serious injuries.
So, the problem is when you go down on the TGU, right?
Exactly! - Gregory
wow i thought its joeasthetics in the thumbnail😅
Also never heard “embryo position,” always heard fetal position.
It's my native language pushing through. I didn't realize it was "fetus" in the English language. :) - Gregory
awesome, saving people from hurting themselves. im bumping up my kettlebell weight and need these tips
Glad to help!
Mashallah