Today’s workout was exactly what I needed: a change of pace.
I checked out Warrior Hardware’s new inventory yesterday, which meant playing with a bunch of kettlebells and other strength training items.
I felt tired and achy, and not really excited about working out. Liz and I met our trainer, Bill Maeda, having already admitted that we hadn’t eaten very well in the few days prior.
After a minute of jumping rope (I still can’t do 60 seconds continuously), and some kettlebell dead lifts with our 8kgs, Bill suggested we limber up with a motion called the “Turkish Getup.”
Now, when you say “Turkish Getup,” this is what I imagine:
But, no, Bill wasn’t going to have us put on tunics and hammer pants. The Turkish Get Up is a strength training exercise that focuses on correct form and proprioception.
There are some great youtube videos out there (mine wouldn’t have been that great) showing the movement.
I’ll do my best to explain the steps:
- Lie on your back, kettlebell on your left side.
- Roll to your left, pulling the kettlebell towards you with both hands.
- Post your right foot on the ground with your knee bent comfortably.
- With your right arm, push the kettlebell up directly above your shoulder, such that your straight arm and your body make a 90 degree angle. You can keep your left arm at your side.
- Look up at the kettlebell at all times! This helps you keep your form.
- Using your bent right leg, push towards your left. Your left hand will automatically brace the floor. Keep your kettlebell in a straight position!
- Shift your hips so that you are now pushing on your left hand, and your left buttbone (for lack of a better word) is pushing into the ground. Your once straight left leg will now bend in and under.
- Shift your hips so that you are pushing forward, towards your bent right leg. This allows you to pull your left leg under and behind you. This is a very fluid and natural motion- you won’t even have to think about it.
- Did I mention to keep your kettlebell in the upright position (up to the ceiling) this whole time?
- (At this point, you will look sort of like an Adonis or an Amazonian. I felt like I was posing for Ms. Olympia, with my 18kg straight up in the air, as I looked up at it, with my left hand on the floor, making a straight line across my shoulders to my right arm.)
- Finally, shift your weight completely onto your right leg, and, step up, pulling your left leg under you to standing.
- This is the “getting up” part of the exercise. It takes a lot of different muscles. If I wasn’t holding the kettlebell, I could have cheated by bending forward a little. But, nope, you have to hold that thing above your head in order to remain in good form!
- Then, guess what you get to do? The whole thing in reverse. Oh, and repeat the process with the kettlebell on the LEFT side.
Did I limber up? You bet! I think I did 4 sets.
And this James Brown song, with its refrain, “Get upppa! (get on up)” kept repeating in my head! Like the Godfather of soul says, “I feeeeel good! Like I knew that I would!”
Wow. You’re already pretty strong if you’re pushing 18kg for 4 sets. My wife does a weird type without using her arms at all that her old trainer taught her. I am in awe of it!
My excuse is that as a man my upper body weighs a lot, but I am still humbled!
ooooh, exercise AND thinking! Talk about strain! But nobody is up to the challenge like you are! You go girl!