Join CrossFit Kettlebell trainer Jeff Martone as he adds more kettlebell movements to the CrossFit toolbox. In Part 3, he shares one of his specialties: the Turkish get-up.
“This is another exercise that’s phenomenal for your shoulder, and it’s a total body exercise,” Martone says. He believes the movement translates well to getting up defensively, especially for law-enforcement officers.
The first stage of the Turkish get-up is sitting up from a supine position with the kettlebell locked out overhead. Martone breaks it down slowly. If your leg shoots up as you are driving your back off the ground, it is a fault.
“The reason that foot comes up is because it’s really just a disconnect in your core—you’re not keeping it tight,” he says. “We can fix it by doing a simple breathing exercise, just matching the breath with the movement just actively exhaling on the way up, which keeps our abs tight.”
The next stage is getting off the ground and back down in another series of steps. Martone emphasizes proper shoulder positioning throughout the movement. He cautions against relaxing on the way down.
“That combination of your back slapping and that elbow bend—that kettlebell’s coming screaming for one spot: to crush your head,” he says.
Additional reading: How to Speak Martone by Larry Gallagher, published Oct.28, 2008.