The Turkish Get Up (TGO)

The Turkish Getup is probably the most well known all body exercise in both Kettlebell camps and body weight exercise camps. It heavily engages the core area and engages most muscles in the body. I am not going to review the actual exercise here because of its complexity. I do suggest you research it further to understand it and be able to properly apply it. As always, seeking professional assistance if you are not sure how to perform it or you suffer from an injury.

Some key points for the TGO:

1. Technique is key. With out proper technique you will not get the "pain for the gain".
2. This is not an exercise about speed. It is about technique. Maximum benefit comes from slow concentrated movements.
3. Look at the bell during the exercise. Concentrating on the bell will help ensure proper body movement.

Benefits for Muay Thai:
1. Great joint / shoulder healing exercise. It has helped me repair my shoulders from years of weight lifting and bad conditioning technique. It also helps develop the shoulder for stronger punches.
2. Engages and builds the core strong! Your whole core is engaged with this exercise. Without a strong core then no TGU. This is the core of all Muay Thai techniques.
3. Will give you a great workout even at lower repetitions. This exercise is not designed for "high: repetitions but slow and concentrated ones. You will feel the burn and the benefit at the same time.

Suggested Muay Thai Conditioning Program:

Set Interval timer for 5 minute round with 30 sec rest:
- Perform TGU during 5 minute round. Either alternating each arm or choosing one side (your pick). You can also vary the type of TGU you perform. Mis it up and have fun!!
- Rest between rounds and then hit it hard again
- Perform for 3 - 5 sets progressing as you build your conditioning
* For an added benefit throw some double Kettlebell swings during your rest period. Be-careful and experiment. Key is technique and once you begin to cheat on technique then it is time to rest and concentrate on your TGU.

The TGU is a great exercising for improving overall body strength especially in the core. It is also a nice way to stretch out the muscles before getting in to heavy pad and bag drills. Enjoy and good fighting!