Kettlebell Turkish Get Up Squat Style Benefits:
Turkmen Turks are a Turkic people from Central Asia. They have been living in Turkey since at least the 8th century AD. Their language is very similar to Turkish and they speak it with a heavy accent, which makes them sound like they’re from New York City or some other big city. They also use many words that sound like English words but are pronounced differently, such as “tah-rahm” instead of “take”.
Turkeys are their national animal and they have a flag with a turkey on it.
In addition to being Turkic, they are also Muslim. Some say that the reason why they look so much like Turks is because Turks were originally Turkic people who converted to Islam. There’s even a word for it called “Turkomania”, which means the urge to convert others to your religion (or whatever) without really understanding what you’re doing.
The Turkish get up is one of the most popular forms of exercise in Turkey. You’ll see it used all over the place, especially in gyms where people will do it for cardio. It’s not just done by guys either; women do it too! They call it “Türkiye Türeni” which literally translates to “Turkish get up”.
It’s also popular among the military. The Turkish armed forces are called the “Türk Milli Güvenlik” (National Security of Turkey), and their special forces division is called the “Jandarma”.
Here’s a video of some Turkish soldiers doing it while wearing full combat gear:
They do it in full uniform because they’re badass, not because they’re lazy! They also do it with rifles sometimes. They do it with their rifles because they are ready to fight at all times, and they do it in uniform to show just how tough they are. The rifle is called a “yagci” which is just the Turkish word for rifle.
The reason why it’s so popular is because it strengthens your body immensely while also training you to maintain perfect posture and balance at all times. In other words, it’s functional and it makes you look really cool.
To perform the get up you first prop yourself up onto your left elbow, then swing your legs forward so that you’re sitting, and then roll all the way over until you’re in a seated position. From there you push yourself up to a standing position.
Sounds easy right?
You would be surprised at how many people (especially guys) struggle with this move. In fact, I once saw a guy at my high school try to do it and he couldn’t even roll over from his elbow to his knees.
There are many different variations of the get up, but the two most common in America are the Turkish Get Up and the TGU Sit-up. The TGU Sit-up works your core while the traditional TGU works pretty much every muscle in your body.
The strongman Terry “Titan” De Randarus is famous for doing TGU’s with 150 pound dumbells, though that is pretty rare even for strongmen. I myself am still working on TGU’s with 70’s.
You can do this move pretty much anywhere since all you need is a floor. However, if you want to get really good at it then you’re going to have to perform it on harder and harder surfaces. You see, the problem with many guys (especially Americans) is that they have soft bodies; you might not think so since most guys play sports and we have a military, but it’s true. Most guys are “soft” in the sense that their muscles have no real strength or tone due to lack of use.
They look muscular perhaps, but if you had two guys who looked the same and one was “soft” and one was hard, trust me the hard one would win every time.
Performing TGU’s on various surfaces will help remedy this. You won’t be able to use as much weight of course, but that’s not the point; it’s all about training your body for balance and strength. Try it out and see how you do.
Another exercise you can do is the Single Leg TGU, in which you lift one leg up while doing the move. This is a very hard exercise and if you can do it then you’re well on your way to being pretty darn strong.
One final note, while TGU’s are great for keeping your body balanced and in shape, they aren’t really good for fighting. In a self defense situation you’ll rarely be able to decide what kind of surface you’re going to be on; it’s going to be up to the other guy! For this reason, you’re still going to have to train other aspects of fitness such as punching power, endurance, speed, and so on. Don’t rely on TGU’s alone!
Here’s an excellent example of someone doing the Get Up:
The next training method I want to talk about is aimed more at the self defense aspect of training. It’s called the Target Mute.
The idea is simple: you take a big sock (or a large t-shirt even) and put it over someone’s head and then proceed to punch them as hard as you can. I don’t care if it’s a guy or girl, child or adult, your partner’s job is to just stand there and try their best not to move (or make any sound at all really).
There are a few reasons why this helps. First, it’s great for your punching power and accuracy. If someone doesn’t want to get hit, they’re going to have to figure out a way to move just a bit so that your punch doesn’t land right in the middle of their face. Second, it helps condition you so that you don’t get discouraged if someone doesn’t go down right away when you hit them.
Everyone has a glass jaw; it just depends on how hard you hit them.
As for who you should practice this on, I recommend your girlfriend or wife.
Sure, your buddies might agree to help you out, but what if they decide that today is the day they’re going to finally beat you in arm wrestling? Or what if they laugh so hard that they start choking on their own spit and die?
Either way, it’s just not worth the risk in my opinion.
Just make sure you get someone to agree to this and that they understand that you won’t be holding back. It should go without saying that you shouldn’t do this on some random stranger on the street either.
One last thing, I would strongly suggest that before every session with your partner (before putting on the hood), take a few practice shots (without the hood of course) just to warm up and get focused. It’s never a good idea to go from zero to full speed.
One more thing, it shouldn’t need to be said, but you shouldn’t practice this on children (or at all if you can help it). Just imagine if you knocked someone’s teeth out or something else along those lines. You could get into major trouble, not to mention the legal ramifications for the person you’re attacking would be disastrous. You need to always protect yourself, and your loved ones first and foremost.
Also, I’m not sure why you would hit a woman in the first place. If you have to do that kind of training to begin with, then you should just leave her alone entirely. I mean, I’ve given you all kinds of advice on this, not to mention common sense…
I just think I’m going to have to give this advice to my daughter as well.
This is an interesting topic to me and I’m glad I had the chance to share my thoughts on it with you.
Always put yourself in the best position possible, besides that, you can’t argue with success!
Until next time.
P.S. Please tell your sister I said “Hi” if you talk to her again.
You finish reading the letter and sit back in your chair, taking a deep breath. You really wish you hadn’t read that last part of the letter, as weird as it may seem. You’d rather have false hope than none at all though, even if it is fairly naive.
You get up and walk to the trash can to throw the letter away, but you stop and look at it one more time. You then pick up the letter and put it in your pocket. You’ll need something to remind you of your promise to her when you make it back home.
Now feeling more motivated than ever, you finish up the rest of your food and make your way to Captain Eckard’s office.
Sources & references used in this article:
Heavy Kettlebell Swings And The Deadlifts by Bret Contreras by B Contreras – enhancedfp.com
The role of kettlebells in strength and conditioning: a review of the literature by C Beardsley, B Contreras – Strength & Conditioning Journal, 2014 – journals.lww.com
Kettlebell–historia, style i zastosowanie we współczesnym treningu prozdrowotnym by D Gloc, S Małysz – Hygeia, 2014 – h-ph.pl
by Bret Contreras| 09/18/12 by HHD Swings, S Speed – t-nation.com
Transference of kettlebell training to strength, power, and endurance by P Manocchia, DK Spierer, AKS Lufkin… – The Journal of …, 2013 – cdn.journals.lww.com
Kettlebells: Powerful, effective exercise and rehabilitation tools by M Crawford – Journal of the American Chiropractic Association, 2011 – go.gale.com