We all want to make our time in the gym more effective.
If we can work all of our muscle groups in a shorter time – that’s much more appealing than plodding on a treadmill for 40 minutes, barely breaking a sweat.
The Turkish get-up (TGU) could be just the move your workout is missing. Yes, it has a weird name and yes, it hurts – but it targets every muscle group in your body and helps develop strength, flexibility and coordination.
Personal Trainer Dan Fallon swears by the TGU. He says that doing this move for just ten minutes each day helps to build ‘superhuman strength’ across the entire body.
But he says it’s so important to do it correctly, and so easy to get it wrong – which is why he suggests practising your form with something lightweight (watch him using a shoe in the video above).
‘The move is often butchered in the gym because people don’t give it the respect and time needed to cultivate a beautiful get-up,’ Dan tells Metro.co.uk.
Benefits of Turkish get-ups
Promotes upper and lower body stability
Improves spatial awareness
Develops upper body, core, hips, shoulder and leg strength
Helps to maintain spinal stabilization
Can identify movement asymmetries between the right and left sides of the body
He says there’s no point throwing the move into the middle of a high-intensity workout – you have to dedicate time and concentration to getting it right.
‘The aim is to perfect the get-up so that it complements the body, rather than leaving it screaming from the pain after rushing through it or even worse lifting too much load,’ says Dan.
‘People don’t spend enough time finely adjusting and being in the moment whilst executing this skilful movement.’
How to do the perfect Turkish get-up
Dan says there are seven phases to get to the top of the TGU – before you reverse the order.
Phase 1: The Roll
Ensure that you can feel the weight going through your foot to rotate the body over enough to pull yourself onto the elbow.
Phase 2: The Half Sit
Make sure the shoulders are squeezed together to prevent them from pointing after you have corkscrewed the arm around.
Phase 3: The Bridge
Ensure you lift up the backside enough to sweep the leg through. Pause in this position to light up the hips.
Phase 4: The Sweep
This is the sexy part of the movement. Make sure you sit deep into the heel to open the hips and the upper back.
Phase 5: The Hinge
Ensure you drive with the hips during this motion and not the lateral core.
Phase 6: The Lunge
Once you have organised yourself into the front lunge position brace the core hard to then stand up.
Phase 7: The Standing Plank
During this position squeeze the buttocks together as hard as possible and flare the rib cage downwards.
‘Taking your time whilst breathing in each phase of the TGU enhances the range of motion in the right places and stabilises in the joints you need to be safe during your training program,’ explains Dan.
He says it’s really hard to overstate the benefits of taking your time with the TGU when it comes to mobility and stability of the entire body.
‘Some quote the exercise as “yoga for meatheads” and I’ve even heard people say that the movement builds an “iron back”.’ He adds.
This is great news for people who suffer from lower back pain – and incredibly common musculoskeletal condition. Dan says the TGU is a great injury prevention tool.
How many Turkish get-ups should you do?
Dan says 10 minutes at some point during every workout is enough.
‘I do my best to complete five repetitions each side per day,’ explains Dan. ‘Each repetition I make last for 45 -60 seconds.
‘I take a deep breath in each pose and really focus on moving my body only when I feel absolutely tight in all the right places.’
So, it really is about slow control and focus. Which means you need to be much more mindful and considered that when you’re throwing yourself around in your high-octane HIIT class.
Take the time to work on your form and slowly build up how much you’re lifting.
You can do it without holding a kettlebell, to begin with – or use something lightweight like Dan’s shoe in the video at the top.
Source: Read Full Article