Kettlebell 101, The Turkish Get Up

As I mentioned previously, the kettlebell has a long history of promoting strength, agility, balance, and endurance. This exercise is a several step process that requires a great deal of concentration and grip strength. Whether your using a sandbag, dumbbell, or the kettlebell, the basics are the same. The moves also require the shoulder to be flexible and have stability. When beginning, one should start with a reasonably low weight until the basics of the exercise are figure out.

1. You begin by lying on your back with the kettlebell raised (usually in the right hand) with the elbow in a comfortable and locked position. The right leg is cocked with the left leg flat on the ground. The right foot is touching the left knee.
   
2. While pushing off with your right foot, Roll to your left hip and bring your torso up and onto your left elbow.


3. Slowly bring yourself up to your left hand with your both arms straightened and your right still holding the kettlebell to the sky.


4. Next, hold yourself up on your left hand and right foot, bring yourself up off the ground, and thread your left leg back to a kneeling position. You should now have your left knee on the floor, right foot on the floor, and kettlebell locked out overhead in your right hand.


5. After you thread your left knee, tighten up your core and bring your torso upright. Your left hand goes from supporting your weight to helping you push up to an upright, kneeling stance.


6. Next lung forward to a standing position with the kettlebell still raised and locked out in the right hand.


7. Reverse the entire process step by step and once you are laying flat on the ground again, the Turkish Get Up is complete.

The most important thing to doing this effectively is to keep your eyes on the weight. You should be looking towards the sky where your kettlebell is raised to make sure it stays up there. Otherwise it is very easy for the kettlebell to lose control of fall. With that said, do not be afraid to let go and toss it if it you are in danger. It is better to release it if it become wobbly then to wait until it is steadied and over you to drop it. Also pay attention to how the wrist is positioned and always keep it straight. The kettlebell can pull on it and weaken it over time. The last thing is to try it barefoot. It is hard to concentrate and keep the balance of a weighted ball over your head when your rocking back and forth on your air cushioned running shoes.

There are a good number of variations to the Turkish Get Up and each focuses on training the bod in a different way. Find the style that fits you the best and achieves what you want.

For a good instructional video, go to: http://www.performbetter.com/catalog/matriarch/OnePiecePage.asp_Q_PageID_E_203_A_PageName_E_kettlebellvideo5