Amy Mac: Hey everybody, I am Amy Mac. In the previous Fit Life, we've already covered the intro to kettlebells. Now today we are going to take it to the next level with the Turkish get up. I am back here with my experts RKC certified Senior Instructor Dave and Instructor Matt and they are going to walk us through it.
David Whitley: So after we learning the swing, the next move that we're going to cover is a Turkish get up, which has its origins back in the old time strong man traditions. What I am going to do is I am going to take this little kettlebell here, I am going to put it down for Matt. He is going to go through and I am going to explain it step by step as he goes.
First thing he does is he rolls over, pulls it into his belly rolls back, holds it in that position. The bell rest on the outside of the forearm, the wrists stay straight to the whole thing, and we would never do anything with a light kettlebell that we wouldn't be doing with one that weigh 48 kilos. So he is going to use both hands and pulls it up into what we call a firing range position. He is going to put his hand in forearm position; he is going to use this here to pop up onto the right elbow. Come on up, continuing on up to the palm. He is going to raise his hips into a bridge position, bring his knee through and put it on the ground next to his hand, come to a kneeling position and from there, he stands up, and he locks out.
Now what is this top position? It's exactly like the top of the swing that we did last time. He is going to take the leg to some - turn and face the camera. He is going to take the legs on the opposite side from the kettlebell and step back with lower that knee to the ground, reach out to the side slightly in front and find the ground with his palm, take his leg through, back to the bridge position, lowers his hips to the ground, down on his elbow, now flat to his back, comes up with both hands, pulls it into his belly, rolls over and sets it down safely on the ground. Now it's Turkish get up.
Amy Mac: Dave had the step by step breakdown of how to do a Turkish get up. A big thanks to my experts RKC certified Senior Instructor Dave, they can find you at?
David Whitley: irontamer.com or locally at nashvillekettlebell.com.
Amy Mac: And also Instructor Matt, they can find you at?
Matt McBryde: tennesseekettlebell.com.
Amy Mac: We're also going to have more of them at withamymac.com. So we'll see you next time, stay fit and be well.
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