RKC News - November 2013

The whole world is talking about "Functional Training," and here is one of the exercises that, in my opinion, most deserves the label "functional." We are talking about the Turkish Get Up (TGU). Unfortunately, it is often presented online with ridiculously small, colorful kettlebells and equally ridiculous execution, but the TGU is one of the best exercises overall when it comes to

• increasing overall body strength
• coordinating limbs and the torso
• improving the ability to develop "real" body tension
• restoring mobility in the shoulder joints and hip area

Sadly, the exercise is extremely underestimated by most people, including myself at first. The Get Up integrates a full-body workout that replaces an entire gym full of machines and challenges our senso-motor system in the brain, improving it continuously.

Additionally, when using a slightly heavier kettlebell for the TGU, it serves as a magnifying glass for the knowledgeable trainer to identify weaknesses in the entire musculoskeletal system.

What is the TGU about?

Simply put, it is about getting up from the ground following a specific movement sequence. Initially, it is done only with body weight and then gradually with increasing resistance, in our case, the kettlebell. This brings us to the second important point: The TGU is neither an exercise performed for time nor with high repetitions. It is about precise, stable, and controlled execution in all holding positions and transitions (the movement to get from one holding position to the next) with progressive weight resistance. Among us RKCs, a man is considered strong if he can perform the TGU cleanly with about 50% of his body weight in the form of a kettlebell. Strong women should be able to master 33% of their body weight in the TGU.

However, it is not about the heavy kettlebell, but rather that the body underneath, which can safely and controlled move this weight in this manner, is simply strong and capable in all areas of physical movement. My recommendation: Have a certified HKC or RKC trainer teach you the TGU and then perform this exercise as often as possible, e.g., in the morning as a good start to the day or always as a warm-up before your training. Your body will thank you for it :-)

A 6-year study involving a total of 2000 participants, conducted by Claudio Araújo from Gama Filho University in Brazil, has proven the following: there is a correlation between the ability to get up from the ground and the prediction of probable life expectancy. Claudio Araújo assigned 1 to 10 points based on skill and found that participants with 0-3 points had a 5-6x higher risk of death than participants with 8-10 points. So: practice the TGU diligently!