The Turkish Get Up takes a certain amount of practise to get it right, says Kamal (Shutterstock)
The Turkish Get Up takes a certain amount of practise to get it right, says Kamal (Shutterstock)

Fit and fine by Kamal Singh CSCS: Have you heard about the Turkish Get Up?

This exercise is a one-stop solution for increasing strength in the shoulder girdle, improving core stability and kinesthetic awareness
By Kamal Singh CSCS
UPDATED ON FEB 20, 2021 09:31 PM IST

What if I were to tell you that there is an exercise, which can increase your full body strength, improve coordination, decrease dependence on the bench press to hypertrophy the pressing muscles – chest, shoulders and triceps while shoulder health is maintained or becomes better? This magical exercise teaches how to go from lying down on the floor to standing up and back to lying on the floor. It also has direct transfer to any contact or combat sport like MMA, wrestling and Kabaddi. This exercise was originally called the Turkish Get Up – do not ask me why it was called that, now It has been shortened to the Get Up!

How to do the Get Up

The Get Up takes a certain amount of practise to get it right. I recommend that trainees start with just a five-pound plate in their hand. This description pertains to weight being held in the right hand.

•Lie flat on your back, with your right arm at right angle to the body and pointing to the ceiling. Keep the elbow locked. Throughout the exercise your eyes will be focused on the weight. Your right knee is bent while the left leg is flat on the ground.

•Come up on our left elbow while keeping the right arm as vertical as possible.

•From the elbow come on to the left hand. You are now in a reverse plank or bridge position. Left leg is straight, with only the heel touching the floor, right knee is bent and the foot flat on the floor. The right arm is still perpendicular to the body.

•Bring the left leg back and come to the half kneeling position. By this time the right arm is straight over head, elbow locked.

•Now stand up from the half kneeling position. This is half the repetition.

•To go back down – reversing the steps.

From the description and the photos, it is obvious that the Get Up is a complex exercise and should not be loaded in a hurry. Get used to the sequence of going from flat on the ground to standing up and back to flat on the back. Start with light weight and progress slowly.

There are two very specific “don’ts” of the Get Up. Since the body goes through a very wide range of motion, not sticking to these “don’ts” can lead to severe injury:

1.Keep the working arm’s elbow locked always. In the process of doing the Get Up, an unlocked elbow can lead to the weight being dropped with catastrophic results.

2.Keep your eyes always on the weight. Looking away can result in loss of control of the weight and a disastrous accident.

Kamal warns that one should always keep your eyes always on the weight (Shutterstock)
Kamal warns that one should always keep your eyes always on the weight (Shutterstock)

Including the Get Up in a training programme

I recommend substituting the Get Up for a horizontal pushing exercise like a bench press or a push up. Initially when you are learning to do it without any weight, you can use it as a mobility or core exercise. Once you start adding weight, then the bench press or push-ups can be dropped in favour of the Get Up.

•Finish the desired number of repetitions one side, then switch.

•Keep the number the of repetitions low to medium. Depending on the weight being used, 5-8 repetitions is a good range.

•Doing the repetitions at a brisk pace gets the heart rate up very quickly. Rest between reps if you feel the exercise is turning in a conditioning exercise.

•Working up to multiple reps with a 24kg kettlebell is a worthwhile long-term goal.

•To make things harder at a lower weight, do the bottoms up kettlebell Get Up.

•Pair the kettlebell Get Up with the kettlebell swing for a full body workout.

The Get Up is great for increasing strength in the shoulder girdle, improving core stability and kinesthetic awareness. Now go do it….

Kamal Singh is a Certified Strength and Conditioning Specialist who has been coaching for 15 years

From HT Brunch, February 21, 2021

Follow us on twitter.com/HTBrunch

Connect with us on facebook.com/hindustantimesbrunch

SHARE THIS ARTICLE ON
Close
With growth in Asia being the focus, many Italian brands are looking to have a foothold in India, especially the luxury market (Shutterstock)
With growth in Asia being the focus, many Italian brands are looking to have a foothold in India, especially the luxury market (Shutterstock)

Fashion: Where luxury lies

By Sujata Assomull
UPDATED ON FEB 24, 2021 04:08 PM IST
Symbolic for fashion, Italian companies are setting their foothold as Indians amp up the demand for luxury brands
Close
Fashion moguls from India and Italy engaged in a Facebook live chat for HT Brunch recently (Shutterstock)
Fashion moguls from India and Italy engaged in a Facebook live chat for HT Brunch recently (Shutterstock)

Fashion: The great Indo-Italian merger

By Shruti Nair
UPDATED ON FEB 24, 2021 02:05 PM IST
How fashion brings the two countries closer with a focus rich craftsmanship, culture and business growth
Close
Zarir Warden’s first ever show was in July 2004 at Not Just Jazz by the Bay, that paid <span class='webrupee'>₹</span>800
Zarir Warden’s first ever show was in July 2004 at Not Just Jazz by the Bay, that paid 800

Frontman goes solo: The story of Zarir Warden

By Karishma Kuenzang
PUBLISHED ON FEB 20, 2021 09:26 PM IST
The OG of covers and vocalist of ONEmpire sheds light on his new journey and jostle as he connects with Candian producers and works towards his EP
Close
Embrace the monochrome look; Location: Warehouse Cafe; Art direction: Amit Malik; Styling: Avneet Chadha; Styling assistant: Tanya Aggarwal; Make-up and hair: Shaan; Model: Prabhjot Kaur (Hari Nair)
Embrace the monochrome look; Location: Warehouse Cafe; Art direction: Amit Malik; Styling: Avneet Chadha; Styling assistant: Tanya Aggarwal; Make-up and hair: Shaan; Model: Prabhjot Kaur (Hari Nair)

Fashion: Decoding the monochromatic look

By Sarah Mirza
PUBLISHED ON FEB 20, 2021 09:23 PM IST
Whether it’s wearing an outfit featuring colours of a single palette or dressing in one hue from top to bottom, here’s how you can ace the monochrome game in seven different ways
Close
The Turkish Get Up takes a certain amount of practise to get it right, says Kamal (Shutterstock)
The Turkish Get Up takes a certain amount of practise to get it right, says Kamal (Shutterstock)

Fit and fine by Kamal Singh CSCS: Have you heard about the Turkish Get Up?

By Kamal Singh CSCS
UPDATED ON FEB 20, 2021 09:31 PM IST
This exercise is a one-stop solution for increasing strength in the shoulder girdle, improving core stability and kinesthetic awareness
Close
Aryaana G poses exclusively for this column in her bedroom
Aryaana G poses exclusively for this column in her bedroom

“Money or fame? Whichever leaves my sanity intact,” says Aryaana G

By Karishma Kuenzang
PUBLISHED ON FEB 20, 2021 09:22 PM IST
The LA based musician from Mumbai talks about loving her bed, how music is an escape from everyone and everything, how she’s terrified of clowns, and other intimate details
Close
We have to take baby steps to gradually expand our Covid bubble (Aparna Ram)
We have to take baby steps to gradually expand our Covid bubble (Aparna Ram)

Spectator by Seema Goswami: When the masks come off…

By Seema Goswami
PUBLISHED ON FEB 20, 2021 09:20 PM IST
After socially distancing for so long, it’s going to be hard to adjust to post-pandemic life. How are you preparing for it?
Close
Language does more than just name things; it frames experience (Parth Garg)
Language does more than just name things; it frames experience (Parth Garg)

Humour by Rehana Munir: The bridge of language

By Rehana Munir
PUBLISHED ON FEB 20, 2021 09:19 PM IST
Overcoming the language barrier opens up exciting new worlds, besides giving you a sense of achievement for learning a new language
Close
The Gran Limousine’s long rear doors open wide, which makes it easy to access the cabin
The Gran Limousine’s long rear doors open wide, which makes it easy to access the cabin

Sunday Drive by Hormazd Sorabjee: A bit of a stretch

UPDATED ON FEB 20, 2021 10:35 PM IST
The BMW 3 series Gran Limousine is a more spacious and comfortable take on the original meant for chauffer-driven owners and is cost-effective
Close
The love for a crisp dosa is not only driven by taste but also the texture it offers
The love for a crisp dosa is not only driven by taste but also the texture it offers

Rude Food by Vir Sanghvi: Feel the crunch!

PUBLISHED ON FEB 20, 2021 09:13 PM IST
It’s not just about the palate. We like food because of texture and other factors. For example, nothing can replace the perfectly crisp paper dosa
Close
Concerned your proper clothes going to get mildewy from disuse? You aren’t the only one, says Rahul Khanna
Concerned your proper clothes going to get mildewy from disuse? You aren’t the only one, says Rahul Khanna

Rahul Khanna: Finding the will to dress up post lockdown

By Rahul Khanna
PUBLISHED ON FEB 20, 2021 09:12 PM IST
Having trouble getting used to your pre-Covid normal office clothes? You aren’t the only one. Use your Zoom calls to get back on track!
Close
How can a non-vegetarian house a kitten that needs a meat-based diet
How can a non-vegetarian house a kitten that needs a meat-based diet

Shaheen Bhatt: How to rehome a pet cat

By Shaheen Bhatt
PUBLISHED ON FEB 20, 2021 09:11 PM IST
What do you do if you love your kitten but can’t work with non-vegetarian food? Do you give her away or tweak your habits?
Close
Ranveeer Allahbadia says he’s 99 per cent certain that podcasting will not overtake vlogging
Ranveeer Allahbadia says he’s 99 per cent certain that podcasting will not overtake vlogging

Ranveer Allahbadia: Is podcasting the future of entertainment? And how do you deal with moms mothering your on social media?

By Ranveer Allahbadia
UPDATED ON FEB 20, 2021 10:55 PM IST
With screen fatigue hitting everyone, whether it’s work from home or office, is the world now turning to earworms like podcasts? And is it great that you mom comments on every post?
Close
Sameera with her husband, Akshai, and kids on Basant Panchami last Tuesday
Sameera with her husband, Akshai, and kids on Basant Panchami last Tuesday

Social Media Star of the Week: Sameera Reddy

By Shruti Nair
UPDATED ON FEB 20, 2021 09:09 PM IST
The actor and mother of two is breaking barriers and conservative mindsets through her progressive parenting posts
Close
DC’s characters include Batman, Superman and Wonder Woman while Marvel’s are Spider-Man and Black Widow among others
DC’s characters include Batman, Superman and Wonder Woman while Marvel’s are Spider-Man and Black Widow among others

Sunday Debate: My comic superhero or yours?

By Harsh Varrdhan Kapoor, Rohan Shrestha
UPDATED ON FEB 20, 2021 10:58 PM IST
Two comic buffs, Harsh Varrdhan Kapoor and Rohan Shrestha, do a show of strength in this Team DC vs Team Marvel face-off
Close
SHARE
Story Saved
OPEN APP