THE TURKISH GET UP PROJECT VANCOUVER
“The TGU will improve your rolling, hinging, lunging, standing, kneeling, and pressing abilities. You will begin to increase your mobility, stability, and strength with just this one skill.” – StrongFirst Master Instructor Karen Smith
The team at it’s time! Fitness Results wants to educate everyone on the benefits of learning the Turkish Get Up and making it a daily practice. We believe that performing this one exercise, every day, will show significant health benefits to people of all ages and fitness levels.
The Turkish GetUp Project Vancouver is an ongoing initiative of the it’s time! team to promote the GetUp to everyone in Vancouver and as far as we can reach, to try to improve the physical health of our neighbours by giving them this skill.
Our team is issuing a challenge for the month of November:
- One Turkish GetUp every day. November 1 through November 30. 30 Turkish GetUps for the month. Let it change your life.
- If you are new to the Turkish GetUp, use November to learn the skill. Focus on learning a new step of the Turkish GetUp every few days, once you feel like you have a good grip on the previous steps.
- Take photos and videos of your Turkish Getups and post them to social media with the hashtag #itstime2TGU
- Not sure if your Turkish GetUp is coming along ok? Post a video of your GetUp to the it’s time! Facebook page and helpful feedback from the team.
Read the blog post all about the Turkish Get Up.
1. Ready Set Go Position
Place your left arm and leg straight on the floor, about 45 degrees away from mid-line (like a snow angel). Set your neck and low back to neutral position. (Just a small curve in your low back.)
2. TGU Elbow
Place your right foot on the ground with your knee bent to 90 degrees, and angled slightly away from mid-line. Lead with the chest, drive into the ground with all three limbs until you have rolled up on your left forearm and elbow. Slowly lower yourself back to the starting position, without letting your shoulder come unpacked. Practice repetitions on both your left and right sides.
3. TGU To Tall Sit Position
Keep both shoulders packed (away from ears/no shrugging) for the duration of the TGU and press through the palm of your hand until your left arm is straight (this is the “tall sit” position).
4. TGU To Matched Foot Position
Maintaining the Tall Sit position, bring your left foot in to match your right foot.
5. TGU Knee Pass
From the matched foot position, swoop your left knee under your left hip and plant on ground. As you place your knee on the ground try to ensure your left hand, left knee, and left ankle form a straight line on the floor.
6. Hinge To Half Kneeling
Hinge towards your bottom hip keeping spine neutral and rise torso up to a half keeling position. Make a “windshield wiper” motion with the back leg so that both legs are now parallel in the bottom of a lunge position. Change your gaze (eyes) from on your hand or kettlebell to straight ahead.
7. Half Kneel Lunge to Standing
With control stand up from lunge position keeping feet hip-width apart.
8. Smile - Half Way There!
Step back with control and maitain control of balance before descending. Reverse the moves back to the floor position! Congratulations on completing your Turkish Get Up. Perfecting them through practice will change your life!