Turkish Get-Up Basics

Senior SFG Lance Coffel puts Master SFG Zar Horton through the (Turkish) Get-Up. This is the basic instruction. More detailed instruction and troubleshooting is presented at both the one-day SFG Course and the 3-day SFG Certification. Standard: 1. Use both hands to lift the kettlebell off the ground to the starting position of the floor press and to return it to the ground. 2. The wrist on the kettlebell side is neutral. 3. The elbow on the kettlebell side is locked and the shoulder is packed. 4. The shoulder of the free arm does not shrug up. 5. The heel of the foot on the kettlebell side stays planted during the low sweep, the lunge up to standing, and the reverse of these actions. 6. The knee touches the deck silently on the descent into the half-kneeling position. 7. The arm holding the kettlebell is vertical or almost vertical. 8. The neck is neutral for the top half of the movement, from the lunge up. 9. In the top position the knees are locked and the lower back does not hyperextend. It is recommended, although not tested, that the movement is smooth, without jerky transitions. Incorporate the Get-Up into Pavel's acclaimed minimalist kettlebell program: Kettlebell Simple and Sinister. http://www.strongfirst.com/kettlebell...