Turkish Get Up - elbow to post

REVIEW

Are you ready to begin the next phase of the full body movement that is the Get Up?
Reward yourself by practicing what you learned on Day 1 and Day 2 for 10 min prior to beginning
Go slow
Take ownership of each movement
Drive both heels into the ground
Keep the bent straight tracking the toes ("dry cement" analogy)
Tense the glutes
Brace the abs
Push lower back into ground (prior to the Press to Elbow)
Pack the shoulders
Lock out the elbow of the extended arm
Eyes on the "kettlebell" at all time. ( I say "kettlebell" b/c you should become proficient w/o weight ,or a shoe balanced on your hand, prior to using a real kettlebell.)

PHASE 1: Breaking Ground-Finding and Maintaining Your Strength In the Elbow Position
Find your stability in the Press to Elbow position
Keep the shoulders away from the ears by packing them into socket
Find your strongest base in this position it's going to lay the foundation for the rest of the get up.
You should be able to hold this comfortably for a few seconds while breathing shallow behind braced abs
Push your chest out while packing the shoulders.
Find the line from the top of your right hand to the point of your left elbow.

PHASE 2: Becoming a Healthy Tree - Rooting Yourself to the Ground
Sharply inhale into your ab and hips
Exhale under braced abs w/ a ssst and pull yourself up on to your left palm
Try not to move your left hand too much, rather screw it into the ground like a drill rotating at the elbow and shoulder
Move underneath the "kettlebell" rather than trying to press it up
Pack the right shoulder into its socket so that you have a somewhat straight line running from the "kettlebell" to your posted hand.
Is your right elbow locked out completely? If it isn't, imagine what would happen if you were holding a 106lb kettlebell over your head.
You should still be breathing behind braced abs ( not sucked in, but braced for a punch)
The entire right foot should be pressed into the ground with special emphasis on the heel
Right shin remains vertical at all times
Pinch a coin with your glutes
Left leg should be locked with the heel pressed into the ground
At this point you should feel like a loaded bow-string ready to fire into the air.

PHASE 3: Planting A New Seed - Reverse the Movements
Keeping the tension throughout your body.
Slowly reverse the movement and prepare for another Elbow to Post.
Repeat all the PHASES on the left side
Once you feel comfortable with the Elbow to Post, combine it with the Roll to 2 Hand Press and Press to Elbow for a very effective "Half Get Up" training session.


Watch the the Elbow to Post videos here (1,2)

PRACTICE

You've got 3 movements to practice! Think you might be able to make a quick and effective training session out of it?
Once you've taken some ownership of the Elbow to Post, combine it with what you learned on Days 1 and 2 and get stronger.
Quality over Quantity is your focus.
Here's an effective session for building mobility and strength as long as you're using your entire body as one unit and really get a feel for each step. (maximum tension)
Rest as needed and never practice under fatigue. Train for success, not failure

HALF GET UP LADDERS

Warm up with joint mobility

ROUND 1: Roll to 2 Handed Press x 1L/1R, 2L/2R, 3L/3R, 4L/4R, 5L/5R

ROUND 2: Press to Elbow x 1L/1R, 2L/2R, 3L/3R, 4L/4R, 5L/5R


ROUND 3: Elbow to Post x 1L/1R, 2L/2R, 3L/3R, 4L/4R, 5L/5R



Please give me some feedback and let me know if you have any questions about what we've over so far. I'm always happy to help.

Doug Descant, RKC

Category:

Sports

Tags:

• Pavel
• kettlebells
• turkish get up
• RKC

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