If there is an exercise that tends to frustrate coaches because they know it has such great qualities but can seem complex is the Turkish get-up. That is why I love some great #DVRT
progressions physical therapist @jessicabento
offers as ways to build a great foundations to better get-ups!
I was probably like most people. When @joshenkindvrt
taught me the Turkish get-up I had my brain explode a bit. There were far more moving parts than I have ever seen in an exercise before. Instead of calling the Turkish get-up stupid because I couldn’t see it all come together, I decided to break it down into phases. In doing so I was able to not only learn the exercise, but to problem solve specific aspects of the drill.
A good example is the half windmill to lunge transitions that get a lot of people stuck! You see the most challenging version first with using double #kettlebells
. During the half kneeling windmill, the racked kettlebell helps give me stability while I learn how to stabilize the weight overhead and rely on my hips to balance me and give me the power to come up from the position.
Holding the #kettlebell
overhead can be A LOT for people so using our #DVRT
strategies we came up with some great progressions to make the movement more accessible to people. You see using the Ultimate #Sandbag
on the shoulder I was able to shorten the lever arm, but build the lateral #corestrength
that I needed to progress. Implementing the Arc Press from the half kneeling position allows me to build better upper body mobility and stability to feel more comfortable with the weight overhead.
Since so many people find these transitions challenging we don’t have to deal with going overhead at all! Instead, what you see in the third video is me keeping the Ultimate Sandbag on the shoulder so I challenge lateral core strength as I make these transitions. Not only does this give me an opportunity to build the core and hip strength I need, it helps me understand how to use my body more efficiently. You can often find the best way to build success in an exercise that may seem overwhelming is by breaking it down into the different qualities that