I have been getting a LOT of questions asking what exercises I think are important for everyone to do. While I do not believe there is any such thing as a one size fits all approach, there are definitely some exercises that I feel everyone will benefit from.
One of these is the Kettlebell Turkish Getup.
This exercise does it all: strength, coordination, flexibility, range of motion, and stability. Every joint and every muscle in your body go to work at some point during this movement.
The key with this exercise is that you are not out to maximize the amount of weight you can lift! Correct technique is the primary focus and once that is developed you can start pushing up the weight to really challenge your strength!
What if you don’t have access to kettlebells? No problem – hold any weight in your hand. While kettlebells are ideal don’t shy away from this exercise just because you don’t have them! The goal is to keep the arm vertical with a weight in the hand – so go for it with a dumbell or other weight if that is all you have!
What about injuries? Won’t this destroy your shoulders?
Oh – you want me to elaborate. One of the best things about the TGU is that it forces the shoulder and the muscles supporting the shoulder to get really good at stabilizing while the joint is going through a full range of motion! This is exactly how we prevent shoulder issues!
Like anything, if there is a pre-existing injury, the rules all change. If there is pain doing a movement, stop, get assessed by a professional, rehab, then go back to the movement. It is not rocket science – if it hurts – fix it before doing it.
This exercise is a fantastic full body exercise. If you cannot perform it – start learning! Once you have it down add it into your training program regularly.
We use this in our programming as a warmup exercise. Every single person we train does this every single time they train as a part of their dynamic warmup. We also program the exercise into other parts of the programming with a lot more weight for those who are competent at the movement.
As always – any questions – send them my way!!