GVT Day 8 – Press, Pull, Get Up, but It’s all about the Get Up

This was my fourth time through 10 sets of 10 double kettlebell military press, pullups, and 3 sets of 10 turkish get ups. This time I focused on the TGUs.

This is day 8, so I am now three quarters through this portion of Mike Mahler’s program. The German Volume Training (GVT) portion is surprisingly hard. (See day 2, day 4)

I managed to increase the weight and count on my military press and pullups, but wanted to refocus my efforts with the Turkish Get Up (TGU).

Turkish Get Up

This exercise continues to confound me. When watched on video it looks so simple. Even when I perform one it seems okay, but I have continually hit a plateau at 5 reps. This time was going to be different.

I dropped weight from my 20kg kettlebell down to a 12kg kettlebell. Then I focused on the steps of the movement, watched my breathing, and … pushed through the plateau and hit ten reps on each side for three sets. I felt like I had broken through and it was great.

So here are the steps to get setup, then the steps in the movement.

TGU Setup

1. Lay flat on your back with the kettlebell on one side, say your left.
2. Roll toward the kettlebell, grab it with your left hand, then your right hand.
3. Roll back flat, then press the kettlebell straight up.
4. Bent your left leg and place your foot flat on the ground.
5. Extend your right arm directly out from your body and flat on the ground, palm down.

TGU Steps

1. Drive your left side up. Think of pushing the kettlebell straight up. Your body crunches forward as your roll toward your right supporting some of your weight on your right elbow.
2. Continue to push up while extending your right hand so your weight is now transferred to your right palm.
3. Thrust your hips up. Now your weight is supported by your left foot and your right palm; and stabilized by your right foot.
4. Bring you right foot back and underneath you. This will let you move to a lunge-style position with your left foot still flat on the ground and your right knee directly underneath you.
5. Thrust straight up with your legs until you can stand flat footed with both feet.
6. You got up! Now reverse the steps back down
7. Lower yourself with your legs into a lunge position with your left foot remaining flat on the ground and your right knee underneath you.
8. Reach down with your right hand.
9. Thrust your hips, transferring your weight to your left foot and right palm.
10. Pull your right leg back out and extend it straight.
11. Bend your right arm, lowering you elbow to support your weight.
12. Slowly lower your torso, rolling back from right to left as you descend.
13. Once you shoulders are flat, you have completed one repetition.

By dropping the weight and concentrating on breathing through the movement I was able to keep going. The rest of the day (and next) my core was feeling it.

Try some Turkish Get Ups – your midsection will thank you.

About Troy Pesola

Troy is the founder of Cube.Dweller.Fitness. He's an innovation catalyst in several areas of life including business, marketing, and process improvement. Outside of work he's actively involved in fitness, health, and living vibrantly in the Rocky Mountains of Colorado.