The Turkish Get Up (And Down)

If I had to pick one single exercise that I think has made the biggest impact (aside from Pilates) on my recovery, I would have to say it is the Kettlebell Turkish Get-Up (TGU).  There are hundreds of articles out there on the value of the get up so I wont regurgitate that here.  But it is the only exercise I know of that can build strength, coordination, and function all while serving as a way to identify your weakness, or leaks, as some trainers like to call them. 

It sum, the exercise is basically performed by you lying on the ground with a bell in one hand and the getting up while continuing to hold the bell overhead.  And then going all the way back down.  While it sounds simple, for most people it is difficult until either a) they really get the technique or b) they fix the leaks in their body.

See the below video by Steve Cotter, RKC:

The TGU has been hailed as a way to cure everything from shoulder problems to golfers elbow.  It is so useful that Geoff Neupert and Gray Cook each have programs where pieces and parts of the exercise are performed everyday.  Neupert's program can be found as part of his Kettlebell Express program.  It was the first strength based program I used after I was cleared to walk.  I used it conjunction with physcal therapy, massage, and pilates.  While I am not fully recovered, I believe it was this program that really gave my recovery a "kick start".  I continue to do it combined with a number of other kettlebell and bodyweight exercises.  Check out Gray Cook's Kettlbells From the Ground Up DVD for a similar program.  I don't have any direct experience with it but Gray Cook is a very well respected Physical Therapist and author, having written Movement and Athletic Body in Balance.

In the end, the TGU is one of the best exercises you can do because it both makes you stronger and shows you where you are weak. 

And all us bruised and battered are certainly weak in one way or another.

Thanks for reading...