get-up programming

The Turkish Get Down Press and the Road to Windmills and Bent Presses

November 12, 2021 By Dan John 2 Comments

Let me cut straight to the point, something I rarely do: the Turkish Get Down Press (TGDP) has allowed me to speed up the teaching process of three of the most difficult kettlebell exercises to teach and master:

The Turkish Get Up
The Windmill “Family”
The Bent Press

Actually, the TGDP has helped me speed up the teaching of the entire pressing family, too, but I like my world to fit neatly in threes. Certainly, you may know the exercise, but like The Rock’s world in Jungle Cruise, there seems a whole lot more to discover

I liked the movie. Just saying.

Committing to a few rounds of this lift might save you a lot of time and energy later trying to explain the hows and whys of doing the movement.

If you know how my brain works, you also know that this “all starts with a story.” We, my morning training corps (my Intentional Community), were having a typical gym discussion about what to do next in the workout. For the record, not EVERY thing we do in training is computer generated perfection.

Actually, the BEST things we do are usually cobbled together. Not every group can handle a Jazz Improv training program but it seems to work with us as we are a mix of ages, occupations and experience.

I had just returned from a workshop. At said workshop, someone asked about having a workout with just a single kettlebell and a basic knowledge of Tim Anderson’s Original Strength. (I include an example at the end) and we talked about how much I love, love I tell you, doing the Half-Kneeling Press for home trainees. Including me.

Done correctly, with the 90-degree angles at the knees and a tall position of the body, the Half-Kneeling Press stretches, mobilizes, and strengthens a host of bodyparts and “just feels good.”

And, of course, the question came up.

“Which hand with which knee?”

You see, with this press varietal, you have some options. You can press with one arm…or two. You can have your left knee down or your right knee. As you know, in lifting there are three knees:

The Left Knee
The Right Knee
The Hiney

I crack myself up. By the way, spellcheck does NOT like my spelling of “hiney.” For your illumination, I give you the dictionary explanation of my awful joke:

The first records of hiney come from the first half of the 1900s. It is derived from words based on the root word hind, meaning “the back,” as in behind (another euphemism for the buttocks) and hindquarters. The suffix -y or -ie is used to add an endearing or euphemistic quality to words—to make them cuter or more familiar, as in granny and doggie.

We came to a decision as a group that the left knee should be down if pressing with the right hand and the right knee should be down if pressing with the left hand.

Why?

The Turkish Get Up!!!

Actually, one would learn this doing a correct Turkish Get Down. And, for total candor, it is the Turkish Get Down Press that got us thinking of this reason.

You don’t know the Turkish Get Down Press? Let me say this: for speeding up the teaching of the TGU, I have yet to find anything better than the TGD Press. It’s very simple:

At each step of the TG Down, add a press. I am telling you this now also: go lighter than you think.

Simply, here you go:

I suggest snatching the bell up to the top. You can certainly clean and press but that adds an additional press to a lot of presses.
Standing tall, press the bell.
Step back with the foot opposite the bell into what I call the Cross Country Ski Position. For the record, the “key” to the TGD is a longish step back as it gives you space to move later. The knee will get close to touching the ground, but don’t let it touch. Press the kettlebell.
Bring the knee down to the Half-Kneeling position. Press the bell.
Windshield Wiper the front foot. I recommend pressing the bell here, too.
Hinge back and bring the free hand to the floor. The hand, knee and foot should all be in a line. The knee should bisect that line. Press the bell.

(It should feel like a warmup for the Bent Press because it is a warmup for the Bent Press) Look, an asterisk: * (See Below)

Sweep the butt through to the Tall Sit Position. Press the bell.
Roll to the elbow. Press the bell.
Roll to the floor. Press the bell.
With BOTH hands, bring the bell down, cuddle it, roll to the side and release the bell safely to the floor.

*Position Six is called the Kneeling Windmill and will be the focus of the next article in this series.

Let’s watch someone demonstrate it. The model seems to know what to do.

That’s eight presses. That’s a lot of presses. Moreover, as you will discover, the press grooves were different almost every press. I find that my shoulders feel better after this exercise. This movement can be done for mobility work and this is what I use the move for in my own training.

The TGDP can also be done for hypertrophy. If you did three rounds of both sides for eight total reps per round (24 total presses per hand), I’m just guessing something good would happen. Perhaps you would get those “shoulders that are the envy of your friends” that I used to read about in the muscle magazines. My friends envy my naturally curly hair (with a nod to Peanuts).

So, yes, this exercise is a great exercise. For my work with kettlebells, there are other values to this movement.

First, I’m not sure there is a better way to teach the Turkish Get UP. The Turkish Get DOWN with presses stops the participant at several key points and holds these positions in place. If you can’t get the press groove, there is a good chance the bell is in the wrong place. Most of the little troubling positions and points of the TGU are cleaned up with this simple drill.

Second, and it was only at the most recent RKC II that I realized this as clearly as I do now, this drill is gateway to the Windmill and Bent Press family.

Next time, we will dissect the Kneeling Windmill and show you how this single position can teach so much, so fast to so many.

The simple program I promised you.

One KB only mixed with Original Strength.

A1. Left Hand Press (Stand or Half-Kneeling)
A2. Prone Neck Nod

B1. Right Hand Press (Stand or Half-Kneeling)
B2. Prone Find Your Shoes

C1. Goblet Squat
C2. Six Point Rock

D1. March in Place with Load in Left Hand (Suitcase Carry)
D2. Six Point Rock with Left Leg in wide position (Kickstand)

E1. March in Place with Load in Right Hand (Suitcase Carry)
E2. Six Point Rock with Right Leg in wide position (Kickstand)

F1. Swings
F2. Egg Rolls

“Maybe” Day One:

Super set with Sets of Eight (Three Rounds)
A1. Left Hand Press (Stand or Half-Kneeling)
A2. Prone Neck Nod

B1. Right Hand Press (Stand or Half-Kneeling)
B2. Prone Find Your Shoes

Superset with Sets of Eight (Three Rounds)
C1. Goblet Squat
C2. Six Point Rock

Superset for maybe Thirty Seconds each
D1. March in Place with Load in Left Hand (Suitcase Carry)
D2. Six Point Rock with Left Leg in wide position (Kickstand)
E1. March in Place with Load in Right Hand (Suitcase Carry)
E2. Six Point Rock with Right Leg in wide position (Kickstand)

Five Rounds of 15 Swings and appropriate Egg Rolls
F1. Swings
F2. Egg Rolls

“Maybe” Day Two

Three Sets of Eight
A1. Left Hand Press (Stand or Half-Kneeling)
A2. Prone Neck Nod

Three Sets of Eight
B1. Right Hand Press (Stand or Half-Kneeling)
B2. Prone Find Your Shoes

Three Sets of Eight
C1. Goblet Squat
C2. Six Point Rock

Three Rounds of Thirty Seconds Each
D1. March in Place with Load in Left Hand (Suitcase Carry)
D2. Six Point Rock with Left Leg in wide position (Kickstand)
E1. March in Place with Load in Right Hand (Suitcase Carry)
E2. Six Point Rock with Right Leg in wide position (Kickstand)

“Up to 100 Swings”
F1. Swings
F2. Egg Rolls

“Maybe” Day Three

The entire circuit for three rounds of eights and thirty seconds as appropriate.

Left Hand Press (Stand or Half-Kneeling)
Prone Neck Nod
Right Hand Press (Stand or Half-Kneeling)
Prone Find Your Shoes
Goblet Squat
Six Point Rock
March in Place with Load in Left Hand (Suitcase Carry)
Six Point Rock with Left Leg in wide position (Kickstand)
March in Place with Load in Right Hand (Suitcase Carry)
Six Point Rock with Right Leg in wide position (Kickstand)
Swings
Egg Rolls

There you go…off the top of the head but pretty good.

***

Master RKC, Dan John is the author of numerous fitness titles including The Hardstyle Kettlebell Challenge: A Fundamental Guide To Training For Strength And Power, the best selling Never Let Go and Easy Strength. Dan has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

Dan spends his work life blending weekly workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. For more information visit DanJohn.net

The Get-Up

April 12, 2017 By Dan John 6 Comments

The Get-Up

When in doubt, I pull John Jesse’s classic book, Wrestling Physical Conditioning Encyclopedia (printed in 1974), off my shelf. Jesse collected the history and wisdom of every strength, conditioning and wrestling coach and compiled it into a rare book that covers all the bases of strength training.

The first lesson one learns when reading Jesse is humility. In case you think YOU invented something, flip through the pages to find:

Swings
Sandbags
Circuit training (including mixing bodyweight work with barbells)
Rehab, prehab, tendon and ligament work
And, many, many more ideas involving equipment, movement and training
Oh…and the get-up

On page 154, we meet Otto Arco. He was the model for many of Rodin’s sculptures and we remember him for his skill in one particular exercise:

Arco, at a bodyweight of 138 pounds, could do a one hand get-up with 175 pounds. The get-up was his “secret” to all around body strength, body power and body composition. Arco wrote this in his book, How to Learn Muscle Control:

The main purpose of muscle control is self-mastery. Muscle control involves far more than the mere ability to make the muscles contract. It teaches you to relax, which is sometimes even more important than contraction. It gives you a selective control, and therefore the ability to single out those muscles necessary to the work to be done, and only those muscles; leaving the antagonistic, or non-helpful, muscles relaxed.

Arco, over a century ago, singled out the core and keys to the Hardstyle system: “selective control.” This is the ability to turn to stone when necessary and to relax…when necessary! It is the secret behind Bruce Lee’s one-inch punch and the ability to hit a golf ball far. We find the get-up in Jesse’s chapter 13, “All Around Strength and General Power Exercises,” where we also discover the ballistic exercises like the swing, the jerk and what we would now call “snatches” in the kettlebell world.

Arco maintained a honed physique that he modeled well into his sixties by focusing on an understanding of muscle-control. While the swing and goblet squat will illuminate the role of flicking the switch of hard/tight and fast/loose, the get-up will demand something best summarized by Jesse (155):

The athlete, in projecting his total body strength in competition, must mold the strength of localized areas into a total coordinated body effort.

The get-up, sometimes called the Turkish get-up was named after the great tradition of Turkish wrestlers using this move as an entrance test. It has enjoyed a rebirth in the new millennium due to the efforts of members of the RKC. At its simplest, the get-up is simply getting up off the floor with a load and returning back down. It can be done to exacting measures with fourteen or more separate steps up and fourteen or more back down. Somewhere in the middle is how we will teach the get-up.

Although the true benefits are “a total coordinated body effort”, when you observe the get-up, you find that many isolation movements are present, too:

Basic rolling

Press

Hinge

Lunge

Loaded carry (waiter walk)

We also find the “four knots”. The hips and shoulders must be both tight enough and loose enough to roll, slide and adapt through the positions as we move from the ground to standing. Both shoulders are engaged during the full movement at a variety of angles and loading parameters. One needs to be tight and loose throughout as we flow through the positions.

The get-up teaches the ability to remain stiff and tense through movement. When discussing reps of the get-up, I always err on the side of fewer. There are two reasons:

Safety is part of performance.
Trashing doesn’t help tuning.

The first point is the key to the RKC Code of Conduct. Don’t trip over a kettlebell haphazardly left on the floor. Don’t let go of a swing and hit someone in the face with a kettlebell. Don’t go out of your way to be stupid just to become (in)famous on the internet.

Those are all tenants of the “safety is part of performance” idea. With the get-up, a kettlebell is held directly above your skull. The kettlebell will win in a collision, so don’t drop it on your head.

More to the point, the get-up teaches total body coordination and total body strength. Like the Olympic lifts—the barbell snatch and barbell clean and jerk—it takes a level of focus to perform a get-up correctly. A single heavy get-up reflects the training base of perhaps months or years to get the movement “right.” Like the Olympic lifts, one doesn’t see the months of training and preparation that allow one to perform—and, yes, perform is the right word—a heavy get-up.

I keep the reps low to insure concentration, focus and optimal performance. As an Olympic lifting coach, I rarely get over ten reps in either lift with good lifters. With the get-up, I have found that few people can maintain the high levels of mental and physical coordination beyond about ten reps, too.

Get-up Kneeling Windmill

The second point is hard for many of our hard-charging brothers and sisters to understand: getting trashed is something a college freshman or someone who really doesn’t understand training does. I wouldn’t be surprised to see someone online doing Tabata get-ups some day (twenty seconds of get-up, ten seconds rest for four minutes) or some kind of “get-ups to failure.”

This kind of nonsense is an issue in the fitness industry. Sadly, it is what most people “hear” when we say the phrase “training session”.

Even though I want to make you move better and move more, most people’s ears tell them that I want you to puke in a bucket and lay in a sweaty mess on the floor.

No!

The get-up is all about tuning the body. The words “tune” and “tone” come from the same root. When we train people, we should be trying to tune them up. If you sit too much, stretching the hip flexor family and strengthening the glutes will do much more together.

When someone struggles in a get-up or cheats a position a bit, it tells us that something is going on today. I use the get-up and variations of it to access what is going on with a person that day. An unusual hitch in movement or a lack of mobility here or there can be addressed instantly if we see the get-up as a tuning exercise rather than a trashing movement.

Speed can mask problems. The get-up highlights weak links and poor linkage. My old training partner, John Price, used to always remind me, “An athlete is only as good as the weakest link.” The get-up is a different movement after a trip over ten time zones. The get-up is a different movement the day after an American football game.

But, a few minutes of intelligent corrective work, and tuning the body, allows us to get back into the game.

Stu McGill, the famous Canadian back specialist, offers trainers and coaches a challenge for every workout and program: after the exercises and rep scheme, write a column to explain why each exercise and rep is included.

When it is not included in a workout, we should ask why the get-up is NOT there.

***

Master RKC, Dan John is the author of numerous fitness titles including the best selling Never Let Go and Easy Strength. Dan has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.

Programming the TGU

November 9, 2016 By Jason Kapnick 5 Comments

Programming the TGU by Jason Kapnick

“What sets and reps should I use to make progress on my TGU?”

This is one of the most common questions about programming kettlebell training. Finding the right scheme of sets and reps is especially challenging because the get-up doesn’t follow the same rules as any other exercise in the gym. Because a single repetition of the TGU can take roughly 30-seconds, doing “5 sets of 10” simply doesn’t make sense.

Below are a few of the strategies that I’ve found to be effective for adding the TGU into your strength training program.

1. The “3-Week Wave Cycle”

This first option is intended for intermediate to advanced kettlebell lifters, and it’s my favorite way to use the get-up as a “main lift.” In other words, this option will treat the TGU as a primary exercise. Make sure that you’re relatively fresh in your workout (I would recommend doing get-ups first), leave plenty of time, and don’t plan to do an excessive amount of assistance work afterwards. Simply put, this progression WILL produce PRs.

TGU with partner spotting

Do get-ups once per week, according to the following loading scheme:

Week 1 “Volume Accumulation”: 8-12 get-ups with a medium weight (a good rule of thumb is 60-70% of your best-ever TGU).
Week 2 “Weight Ladders”: Choose three kettlebells, a light kettlebell, a medium-heavy kettlebell (similar or slightly heavier than week 1), and a heavy kettlebell (not quite your personal best). The kettlebells should be evenly spaced about 4-8kg apart (12-16-20, or 24-32-40, for example).Perform 3 rounds of 1 TGU on each side, first with the light kettlebell, then with the medium, and finally with the heavy kettlebell. The idea is that the heavy kettlebell will show you where your technique needs work, then the light kettlebell will allow you to practice and correct technique errors or inefficiencies. The “wavy” load is also useful for learning.
Week 3 “Run the Rack”: On this day, you’ll start with a very light kettlebell, perform a TGU on each side, and keep working up to progressively heavier kettlebells. Once you’ve reached the heaviest kettlebell you can manage for that day (which may or may not be a personal best), work with it for a few sets. Then perform a few slightly lighter get-ups to cleanse your palate. The total number of get-ups per side for the entire workout should be 8-10.
Week 4: Either start at Week 1 (trying to exceed either the previous weight or number of reps from last time), or take a light week to recover.

Heavy kettlebell TGU

Here’s an example of how this program might look over a few months. In this example, the athlete’s previous personal record for the TGU is a 40kg kettlebell:

32kg x 8 reps per arm
(28-32-36) x 3 cycles; 9 total get-ups per arm
3. 16×1, 20×1, 24×1, 28×1, 32×1, 36×1, 40x1x2, 32×1
32kg x 9 reps per arm; Note that this is more than the 8 reps in week 1
5. (28-32-36) x 3 cycles; a chance to drill technique
16×1, 20×1, 24×1, 28×1, 32×1, 36×1, 40x1x3, 32×1; On this day he manages one more rep at 40kg vs. the prior week.
Rest week
32kg x 10 reps per arm; Note that this is more than the 9 reps in week 4
(24-32-40) x 3 cycles; Today he feels strong and increases the top set from 36kg to 40kg, but drops the weight on light and medium bells such that he can still complete the workout comfortably.
16×1, 20×1, 24×1, 28×1, 32×1, 36×1, 40×1, 44×1 PR!, 36kgx1 32×1;Today, he sets a new personal record before dropping down!

2. The TGU as a Warm-Up

Simply perform 3-5 get-ups with a light-medium kettlebell (~50% of your best-ever get-up) before your scheduled workout. This is a great option if you’re working on a more involved bodyweight or barbell program, and don’t have the bandwidth or desire to fit a lot of get-ups into your program. This option also emphasizes the idea that the get-up is not just training, but also assessment.

A note on the get-up as assessment: While we use the TGU as a stimulus for adaptation, the TGU also has a useful role as a form of assessment. By mindfully practicing the get-up and noticing where the challenges are and how they evolve, you can gain important insights into the quality of your movement. For example, if I’m in a heavy powerlifting cycle involving high-volume bench pressing, and the “low sweep” of my get-up starts becoming challenged, I might conclude that my pectoral muscles have become tight, and that I need to spend some time mobilizing my overhead position.

TGU in group fitness

3. 10-15 Minute Practice Blocks

Simply set a timer for 10-15 minutes and practice the TGU until the time is up.

This is our preferred way to teach the get-up to novices in a personal training or semi-private training scenario. While this program works great for those working with a coach or trainer, it’s also an excellent option for self-coached kettlebell lifters. When learning, it can be useful to remove the pressure of hitting a certain weight or number of reps, and let the athlete simply explore the movement and work on technique. We usually program this towards the end of a training session.

TGU partner spotting

4. 10-15 Minute Work Capacity Blocks

This option uses exactly the same parameters are #3, except with a different purpose. Now, the goal is to perform as many get-ups as possible within the time interval, while never sacrificing quality for quantity. Record your results, and look to improve each week. This is a great option for losing weight while also improving movement quality, or for conditioning and building work-capacity.

An appropriate weight for this option is anywhere from 50-75% of your best get-up.

****

Jason Kapnick is the co-founder of Catalyst SPORT, one of New York City’s top kettlebell training facilities. He has made multiple Elite powerlifting totals, with best lifts of 545/355/660 in the 198lb weight class, and achieved the Beast Tamer Challenge at his RKC in April 2013. He can be contacted through catalystsportnyc.com .