Turkic Get Up Technique
The Turkic Get Up (TGU) is one of the most popular movements among fitness enthusiasts worldwide. It was developed in Turkey during the Ottoman Empire era. The TGU originated from Turkish gymnastics and it’s been used since ancient times as a way to strengthen muscles and improve balance. It has many variations, but its basic concept remains the same: perform a series of jumps while maintaining body stability through controlled twisting motions.
In modern day movement medicine, the TGU is often called “Turkish Twist” or simply “twist”. It has become a staple exercise for strength training and rehabilitation. However, there are several different versions of the TGU. Some are performed with weight plates; some without; some using only your own bodyweight, others utilizing resistance bands. There are even various ways to perform the exercises.
For example, some use a high box to support their upper bodies and twist slowly while keeping their core engaged. Others do not use any equipment at all and just jump into the air. Still other variations include performing the TGU with both feet together and then jumping off one foot first before landing back on the other foot.
There are numerous advantages of doing these types of exercises. First, they’re fun! Second, they increase flexibility which improves overall health and well being. In addition, they’re great for rehabbing an injury. They’re also suitable for people with a range of fitness levels and they can be modified to suit most anyone.
While there are many different ways you can perform the TGU, it is the best and most common technique which we will discuss in this article.
If you’re new to this movement or even if you’ve done it before, it’s important to take things slow at first. This is a dynamic exercise involving a number of muscle groups so it’s normal to feel a little sore afterwards. If you feel sharp pains or strains or if your muscles really burn, then you should stop immediately and consult a physician and/or physical therapist.
When doing this for the first time, you may find that your balance is not that great since this involves whole-body movement which most of us don’t do in everyday life. So it takes some getting used to. If you feel yourself losing balance, just move your feet back under you a bit and then continue. It’s better to move slowly and progress than to force yourself to do it at a pace which your body is not ready for.
Let’s take a look at the equipment you’ll need for this exercise:
You’ll need a raised platform to stand on, about knee height will work but you can go higher or lower depending on your own fitness level and what is comfortable for you. You can create your own by stacking phone books or other books of a similar height. You can also use something like a step stool or a few textbooks. You may want to measure the height with some string to be sure it is the right height before you start.
You’ll also need something to jump off of and land on after your twist. A pillow or yoga mat will work, just make sure it’s not so high that you’ll hurt yourself if you fall off.
Weighted Boots: The type of boots you choose is up to you and what you feel most comfortable in when doing the exercise. You can go with a strong boot or even just an old pair of boots you have lying around. You can go to a military surplus store and get some militarized boots, etc. The important thing is they should be strong enough to take impact from jumping and twisting on them. Make sure they are tied tightly as well.
When getting boots, you may want to try them on and jump in place a few times just to make sure you don’t feel any pain or discomfort when jumping up and down. Most of the time this isn’t an issue, but with some boots you may find that they rub or pinch your feet in an uncomfortable way. Just make sure to wear the proper socks as well and this shouldn’t be an issue at all.
Part 2: Getting Started
The first thing you need to do is warm up a bit. Jumps and landing from jumps can quickly cause injury if you’re not warmed up beforehand. Spend at least 5-10 minutes warming up by walking or jogging in place, spinning in circles, doing jumping jacks or whatever else you like to do.
Once your body is warm, start doing simple jumps. You can do these just by jumping straight up and landing back on the ground, but as you get more comfortable with this exercise you may want to do some simple jumps across the floor. The key here is to not go too far or too high and to make sure you’re landing softly with each jump.
After getting warmed up, it’s time to work on twisting. You can do twisting lunges or just simple twists without leaving the ground. Move in a way that is most comfortable to you. The point is to twist from your core and not just your arms and shoulders.
Part 3: Get Going!
Now that you’re warmed up and ready to go, start jumping and twisting! Do whatever comes naturally to you.
Twisting as you go from left to right?
Go for it!
Do a twisting jump-turn-twist thing?
Sure, if that’s what you’re into.
The main thing is to keep yourself interested. If you’re enjoying what you’re doing, you’ll keep yourself motivated and going for longer. Who knows, maybe you’ll even invent a new move!
After doing this exercise for a week or two, you should have the basic movements down pretty well. Take some time to practice on different surfaces like carpet, grass, and even concrete to get used to the different types of landings.
Part 4: Take it to the Next Level
Once you feel you’ve got the basic movements down, you can start trying more advanced jumps and combinations. There are many ways to twist, turn, and alter your momentum during a jump. These are just a few examples of what you can try out on your own:
Backwards Jumps: Pretty much what it says on the tin. You jump straight up into the air but backwards instead of forward.
Corkscrew Jumps: Start off with a backwards jump, but as you twist your body in the air and come back down, you twist your legs so that you’re jumping off of one foot and twisting your legs so that one leg is coming down first and the other is almost coming up to your chest.
Double Front Flips: Yes, you can actually do a forward flip twice in a row! Start with a regular jump, but as you twist your body in the air, continue twisting until you’ve done a full flip. As you’re coming back down, once again twist your body so that you can land feet first.
Part 5: Practice, Practice, Practice!
Though these exercises will help improve your skills in parkour, they’re no substitute for real life practice. Get out there and keep your eyes open. Good spots for practicing your flips, rolls, and other moves include:
Grassy fields: There are plenty of these at local schools, parks, and even some housing developments have them. The grass will help soften your falls after you practice your rolls and other moves.
Benches: Benches are a great way to practice balance and moving quickly. They’re also abundant in most urban areas.
Parked cars: This might seem a little odd, but it’s a great way to practice your hand-stands, climbing, and other cool moves. Just make sure you pick a car that’s parked in a place where it’s not going to get towed!
Whether you’re practicing at home or out and about, there are tons of things you can do to practice the moves you learned in the tutorials. Remember, practice makes perfect!
It all starts with the first step. Literally. Sure you can run and jump and climb, but if you don’t have a strong foundation of basic moves down, you’re not going to get very far. Now these moves aren’t just for new players; even the most experienced traceurs still practice these time and time again.
Because they work! Once you master these basic moves, the rest is just pure creativity and customization.
Sources & references used in this article: