Turkish Get Up for shoulder strengthening

[NPFfumbi]

He's jsut showing it in a way that will help strengthen the shoulder. Leave him alone about the form.

[dorkfaceo]

Shadapaga.. the title of the video specifically says, "shoulder strengthening". so thats what its going to show. not abs.

and he even explained in the beggining of the vid that presses and raises put a lot of stress on your forearms. :x

[Shadapaga]

thiw is incorrect, you never put your hand on the ground, it takes all the weight off your abs. you get much more out of using your abs if you want strong shoulders do presses and raises.

[FriedStickMan]

looks like a great exercise but i got 2 questions

1: does the arm needs to be locked (at the elbows)

2: can be done with a dumbell?

[AndrewStemler]

t re arm lock, o do it "properly" yes, but if you cant you still get benefit. and can be done empty handed or with dumbell, or small, patient cat.

[conwict7]

(continued) Now, I've personally done light explosive TGUs where I didn't even touch the ground with my off hand. Seriously, the only criteria for the turkish get-up are the starting and finishing position!

[conwict7]

I think Mr. Stemler's execution of the TGU is just fine. Though heavy TGUs will be impossible without leg drive, there is nothing unsafe about attempting to use the abs and momentum to drive to a sitting or kneeling position.

Here is what constitutes a turkish get-up:

Lying on one's back, lock a dumbbell out in one hand. Using any means possible, and without bending the elbow, reach a standing position with the dumbbell locked out overhead.

[4Ranges]

Again, I advise you to view the other TGU videos on youtube.

On that note, I'm out.

[4Ranges]

Andrew, go back to my original post, I explained why your execution is dangerous: doing this exercise without the requisite leg drive as you sit up is physically unstable for the shoulder, because there isn't a solid BASE for your torso to launch from.

Your "L" sit can be practiced using a different exercise altogether; it is not an excuse to do a TGU incorrectly.

There's a reason why your "variation" is the only one in existence in youtube: it's unsafe.

[AndrewStemler]

(part 2) 4 rangesWhat shows my real attitude is the fact that I havent delated your comments, havent blocked you and and am totally open to the fact that this move can be practised in lots of different ways.

AS long as you protect your back, you are fine. I and my clients need to sit up. Its just a simple and normal move that has been safe through mans evolutionary history.

[AndrewStemler]

to 4 Ranges.

once again, you can see that I leave this as a free and open discussion. You have yet to say why practising a sit up is unsafe and dangerous. you simpley state that some people do it a different way and condemn from this perspective. sure I can do it other ways, but I ( and everyone else) need to strengthen the "L " sit position and this is a great opportunity.

[4Ranges]

It's sad to see that you simply refuse to admit that you are wrong. It would take so little effort on your part to admit that, and to educate yourself on the safe and correct way to do this exercise. Your stubborness says a lot about you as a trainer and athlete.

In the meantime, I advise anyone who views this video to take the time to view other TGU videos, and take their cues from those other sources, as they are the safe and correct way to execute them.

[AndrewStemler]

thanks for all the feedback. it was interesting seeing what is an unnecessary extra complexing move, I think so many crossfitters use the roman chair, and sit ups, that we can easily bring our torsos upright. Im sure all the RKB have been taught the same way: thats not to say its right or the only way. The test is, were you on your back, are you standing up, did you screw your back while doing it.

[4Ranges]

I know other crossfitters...and they don't do the TGU the way you recommend.

The reason why I recommend that you view Scott Sonnon's video is because...he is not an RKC instructor.

What you fail to see is that your execution of the TGU is incorrect and unsafe, regardless of which organization you reference or belong to.

[AndrewStemler]

Your view is simply incorrect mate. We will leave it at that.

thanks for your comments

[CantGetWorse]

B. In most cases (excluding certain extremes such as powerlifting) you want to use the same form for a light weight that you do for a heavy weight because otherwise you develop bad habits that could lead to injury when you increase the weight. I'd like to see you try doing a get-up like that with a 16kg or 24kg weight. Please take note that every other get-up demo on here from someone who knows what they are doing involves a certain form for the legs that you are not using.

[AndrewStemler]

Just tried it with a 32KG ( never bothered before) a little bit wobbly at the top, but, order the same, torso rises with support from the free arm, then legs "sneak under, then drive up.

Guys, get me that video. If you are london based we can all meet up and do the ultimate "TGU tutorial"

[CantGetWorse]

I've tried a few times to reply with links to various videos on here, but it seems as if it is filtering those comments. Any of the top videos when you search for "turkish get up" will demonstrate the difference between what you are doing and what the majority of people are doing with the feet.

[CantGetWorse]

Here are my thoughts on this demonstration.

A. It didn't look like you used a weight that was in any way a challenge for you. I've seen small women lift kettlebells that big without much trouble. Without a weight that challenges you there is no point to the exercise as the whole idea behind it is stability and if you don't have to exert yourself to stabilize the weight then it's a useless exercise. I could do a tgu with a paperclip, but it's not going to help me with shoulder stability.

[CantGetWorse]

B. In most cases (excluding certain extremes such as powerlifting) you want to use the same form for a light weight that you do for a heavy weight because otherwise you develop bad habits that could lead to injury when you increase the weight. I'd like to see you try doing a get-up like that with a 16kg or 24kg weight. Please take note that every other get-up demo on here from someone who knows what they are doing involves a certain form for the legs that you are not using.

[AndrewStemler]

doing the tgu with nothing will help shoulder stability fantastically if your shoulder has really been damaged. Sorry. I split my time between council based rehab work and hardcore so I see both sides, but as i mentioned, just did 32kg, same technique ( prefered it with the paper clip though!)

[4Ranges]

Andrew, I don't think your leg positioning is correct. Without correct leg positioning, it won't be possible for the practitioner to use leg drive to assist in bringing the torso up. The abs will come more into play, can greatly destabilize the torso, and eventually cause the shoulder to become unstable as well, which defeats the purpose of the exercise.

The exercise and the recommendation are great, but the execution requires more attention to detail.

[AndrewStemler]

Sort of an interesting comment, and Im guessing you are fitness instructor or a personal trianer. This is a get up any way you can move, which is why it appears in MMA, rugby and general training: you dont always have the ability to get up "nicely" especialy if someone is on top of you, its "any way you can". There are lots of ways of doing this exercise though, so thanks for commenting

[4Ranges]

I'm an RKC instructor, and the technique was drilled into us at the cert. because the TGU can be an injurious exercise IF done without the correct details. It's not an issue of geting up "nicely", but rather with correct mechanics.

As an MMA instructor, it is crucial to teach movements with correct mechanics, because skipping these mechanics can cost you the match and lead to serious injury.

Review the details of an exercise before recommending it. We don't want people getting injured.

[AndrewStemler]

I think the words must be muddling you. you have to get your torso up before you get your legs underneath it. best thing is to take a clip of yourself performing your correction.

[4Ranges]

Lastly Andrew, please view the other TGU videos that are on youtube that are made by RKC's. There's one with a 48kg KB, and correct technique under that kind of a load is crucial.

Also view Scott Sonnon's video of a TGU, and you'll see that their leg positioning are all the same.

Not looking to step on your toes, but since you made this video as an instructional, I have to chime in.

[AndrewStemler]

the torso has to be upright so you can get your legs underneath yourself. But I dont remotely suggest you waste your time trying to pick up massive weights with this move, get to about 16/20k, then get on with your pull ups/ dips/ muscle ups and olympic lifts.

When looking at Kettlebell skills, there are lots of great ( I would say better) Non RKB sites.

But If someone does want to get this as a strength drill there are lots of great sites and resources.

[4Ranges]

With a significant weight (i.e. an opponent), you need your leg to be in the right position in order to get the torso upright.

It appears in MMA and Rugby BECAUSE the exercise becomes even more beneficial with a significant weight. You won't find 40kg. MMA fighters around unless it's little league.

Regardless of the weight (be it 48kg. or no weight at all) the execution has to be correct, especially when it is a recommendation for someone who is recovering from an injury.

[randyds5]

i sublaxed my shoulder 3times in one fight...(its on my favorties "kung fu fight2), but my rotator cuff is ok from what the doc told me, got an x-ray the bone is ok, couldnt afford an MRI, but other martial artists tell me it will "deffinatly" happend again and your career is over...i refuse to beleive that. iam into accuressure and lots of alt. medicine,, are there any fighters or wrestlers who used kettlebells and non-surgery treatments and return

[AndrewStemler]

i dont follow fighters enough to comment, but i do know that strengthening the muscles around the joint, helps keep it together.

[SundaraJMB]

Be careful getting up!

[AndrewStemler]

sundara, a great teaching point.

[eaze]

damn ive had dislocated my shoulder a lot now especially when playin basketball to strip or get the rebound well hope this works tho..

[AndrewStemler]

hi eaze,

make sure you start with a light weight ( or even just your own arm).

Andrew

[joeboxer212]

Great exercise, thanks!