This is a super simple workout.
But it's also an advanced kettlebell workout.
And it's an incredibly intense static-style workout.
You can only do this workout if you're an experienced... Turkish Get Up Practitioner
So without further or due... let's get into this workout
The 10 Second Turkish Get Up Workout Breakdown
There is one exercise in this workout. That's it.
The kettlebell turkish getup .
This is one of the more popular and "pretty" kettlebell exercises to look at.
And once you get into kettlebell training... everybody wants to add this exercise to their repertoire.
This workout is:
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A breakdown or each position in the getup
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You'll hold each position for 10 seconds
I'll break the turkish get up into it's parts but I'm not going to explain each part in detail.
Rather go read my blog post about the get up . The link is right up above.
I think of this workout like a static or isolation workout.
What Is Static & Isolation Training?
Static or isolation training is holding a position that requires your muscles to be engaged (flexing) for a period of time... which not moving in space.
Static and isolation training is really good for:
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Building joint strength
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Muscle endurance
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Neuromuscular control (how your brain talks to your limbs)
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Proprioception (knowing where your body is in space)
Anytime you're holding a rack position... farmers carry... a plank or hollow hold... you're doing isolation training.
Go checkout this 5 Minute Fit Finisher workout... it's all about static training as well.
The 10 Second Turkish Get Up Exercise Breakdown
Position 1 - On Back And Pressed Kettlebell
Lay on your back and press the kettlebell over your chest.
Make sure your legs are spread in a V. Then bend the leg... on the side of your body that is holding the kettlebell.
Bend the leg so your foot is flat on the floor.
Finally... laterally move your arm out to about 45 degrees from your spine and shoulder line.
Position 2 - Find Your Forearm
Get up to your forearm. This can be tough... especially as you increase the weight of your kettlebell.
Remember two things to help:
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Press into your heel
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Dig in with your elbow
This will give you leverage to make the initial move much easier to complete.
Also press the kettlebell into the sky... press through your shoulder. Don't let it pull you down.
Position 3 - Get On Your Hand
Go from forearm to hand. This is an easy move.
You can re-adjust here if you need to find a little better balance.
Remember to always look at the kettlebell.
Position 4 - Hip Up To The Sky
This is the "pretty" position of the get up. Most of the pictures you see of this exercise are this "hips to sky" position.
It's a tough one to hold because you'll have a lot of pressure on your wrist. But you'll get stronger.
You can do it!
Position 5 - Bring Knee Back Under Body
This is the hardest move in the get up.
It requires everything we mentioned above:
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Proprioception to know where you knee is
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Mobility to get your knee under your body
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Endurance because your shoulder is burning by now
Read my blog post about the get up and I break this move down more. It's a tough one you will need to practice using no weight.
It's all about mobility.
Position 6 - Come Up To Kneeling
This is easy. It does require a little core strength and if you have a tight low back... you may feel this.
It's similar to doing a kettlebell windmill which requires "all-around" core strength.
There are three keys I want you to focus on:
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Hold your core tight so you don't breakdown through your torso
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Keep reaching the kettlebell high through your shoulder joint
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Focus on your hip placement and balance
This will get you to a kneeling position... you're close to the top.
Position 7 - Stand Up
Make sure... the leg that has the knee on the ground... tuck your toes.
Press into your front foot hard and into your tucked toes. Keep looking at the kettlebell as you stand up.
Find balance. When you're standing is the only time you're allowed to look straight ahead or not at the kettlebell.
Position 8 - Down To Kneeling
Now you're going back down. Take a step back with balance and find the kneeling position again.
At this point it's really important you return to looking at the kettlebell the entire time.
Position 9 - Kneeling Windmill
Again... go read my full blog post about the get up.
The post talks about a foot (or ankle) swivel that puts your legs in better position to perform a kneeling windmill.
You want to push your hips out as if you're doing a hip hinge... diagonally.
Keep your spine straight as you put your hand on the group.
Position 10 - The Kick Through
You're going back into the hip extension position. This is the hardest part of going back down... just as it is going up.
Press into your hand and the knee that's on the ground to give yourself some extra space vertically.
I also like to walk my bent leg's foot out a few inches to create even more space horizontally.
Kick your leg straight through so it's fully extended out and press your hips into the sky.
Position 11 - Butt On Ground
Get your butt on the group.
This is easy. You can use this time to reposition a little for the last easy part.
Position 12 - Lay Down On Your Back
Now just lay back carefully... using your core to control going back.
Don't "fall" down because the kettlebell can potentially fall from your control... this would be bad.
But now you're done. You've gone up and back down.
Ready To Learn New Exercises And Get Fit Faster?
Isn't cool how one exercise... done in a special way... can become a full workout?
This actually makes a great Fit Finisher as well after a cardio based workout.
Let me know if you tried this workout and how it went.
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Now... go try this get-up workout and let me know how things go. This is a fun one.
And make sure you follow my social accounts so you can get the fitness tips and tricks that will ensure you get results without wasting time.
