welcome to watchmojo.com my name is Mike
Pellegrini from cable training academy
and president of the Kipp train with
Mike today we’re going to talk about
kettlebell training secret to building
strong and stable shoulders the Turkish
getup the shoulder joint is one of the
most common injured joints in the body
and the main reason for this is that
it’s a less stable joint because it can
be moved in so many different directions
on top of that we are constantly
stressing it in everyday life
exercise and sports and the shoulder has
to be strong for us to pull push and
lift things off the ground I’d like to
introduce Nick he’s a certified
kettlebell instructor and trainer with
leg hip trained with Mike Nick’s gonna
help us demonstrate the Turkish getup
today before we do the Turkish getup
with a kettlebell in our hand we need to
make sure that the shoulder and the body
understands that the shoulder needs to
work in a certain range of motion and is
capable of working in that range of
motion and the shoulder is able to keep
perfect alignment
okay throughout the exercise and we do
that by working with either a shoe or a
water bottle at first so Nick’s gonna
lie down in his back to get into the
first position it’s gonna take the shoe
and place it on his fist of one of his
arms which is gonna be fully extended
aligned perfectly with the shoulder it’s
gonna make a complete fist here and
what’s very important is that the elbow
is locked out the wrist is neutral and
the entire arm is lined up with the
shoulder so we’re gonna kind of drop
this on into the shoulder joint now
we’re gonna bend the same leg of the arm
that’s extended and the other leg is
gonna be at a 45 degree angle from the
midline of the body this arm here is
gonna be extended out just a little
below the shoulder so now we’re in the
first ready position first maneuver Nick
is gonna do the quarter shoulder roll
he’s gonna roll entirely onto his
opposite shoulder with his entire body
together keeping his eyes on that shoe
the entire time and keeping that perfect
alignment now using his arm that’s
extended and the foot that’s in the
ground he’s gonna push himself up on to
his forearm using his entire body
now he’s gonna get himself up on his
hand extend his hips in the air to get
into the half Turkish the entire time
he’s looking at the shoe and there’s
perfect alignment with the arm and the
shoulder and even that bottom shoulder
of the hand that’s on the ground now
Nick is gonna fold his leg the extended
leg under his body and push through the
ground and using his obliques to get
into this lunge position he’s gonna
straighten out his back leg so he could
lunge he’s on his back toes he’s gonna
drive through his front foot and stand
right back up always maintaining that
shoulder lineman always looking at the
chute now he’s gonna reverse it reverse
lunge knee down onto the ground place
the free hand on the ground beautiful
alignment unfold the leg get back his
hips back on the ground
slide the free arm back so that he gets
both his shoulder blades down and he’s
completed one Turkish get up
so where do we go from here so for him
to be able to graduate to using a
kettlebell he should be able to do 2 to
3 sets of 5 repetitions on each arm
without dropping that shoe or the water
bottle then he’s ready for the
kettlebell so when we’re starting with
the bell get back on your back and make
sure the bell is right beside one of
your shoulders so Nick is gonna roll
completely on his side grabbing the bell
with his bottom arm top hand on top see
how close the bellows to his body this
is important to protect the shoulder as
he’s lifting the bell up onto his body
now he’s gonna roll on his back with his
entire body move his arm away and press
the Bell up over his shoulder now if
that way was too heavy for Nick you
could have used both arms to press that
weight up now you’re ready to go bend
your knee
other leg 45 degrees to the midline of
the body and we’re off
so at the end of each rep when you’re
back onto your back
we’re gonna bring the kettlebell back to
the shoulder so that starting each
repetition off you’re doing the press so
in terms of program in the Turkish getup
we want to do no more than five
repetitions or under so you program it
for power but you can do in any phase of
your training to get maximum benefits
out of the exercise build up to your
heaviest kettlebell so remember that one
of the most important elements of the
Turkish getup is to focus on shoulder
alignment throughout the entire exercise
it needs to be done slowly so get your
Turkish getup on and to learn more about
kettlebell training check us out at
watchmojo.com
Pellegrini from cable training academy
and president of the Kipp train with
Mike today we’re going to talk about
kettlebell training secret to building
strong and stable shoulders the Turkish
getup the shoulder joint is one of the
most common injured joints in the body
and the main reason for this is that
it’s a less stable joint because it can
be moved in so many different directions
on top of that we are constantly
stressing it in everyday life
exercise and sports and the shoulder has
to be strong for us to pull push and
lift things off the ground I’d like to
introduce Nick he’s a certified
kettlebell instructor and trainer with
leg hip trained with Mike Nick’s gonna
help us demonstrate the Turkish getup
today before we do the Turkish getup
with a kettlebell in our hand we need to
make sure that the shoulder and the body
understands that the shoulder needs to
work in a certain range of motion and is
capable of working in that range of
motion and the shoulder is able to keep
perfect alignment
okay throughout the exercise and we do
that by working with either a shoe or a
water bottle at first so Nick’s gonna
lie down in his back to get into the
first position it’s gonna take the shoe
and place it on his fist of one of his
arms which is gonna be fully extended
aligned perfectly with the shoulder it’s
gonna make a complete fist here and
what’s very important is that the elbow
is locked out the wrist is neutral and
the entire arm is lined up with the
shoulder so we’re gonna kind of drop
this on into the shoulder joint now
we’re gonna bend the same leg of the arm
that’s extended and the other leg is
gonna be at a 45 degree angle from the
midline of the body this arm here is
gonna be extended out just a little
below the shoulder so now we’re in the
first ready position first maneuver Nick
is gonna do the quarter shoulder roll
he’s gonna roll entirely onto his
opposite shoulder with his entire body
together keeping his eyes on that shoe
the entire time and keeping that perfect
alignment now using his arm that’s
extended and the foot that’s in the
ground he’s gonna push himself up on to
his forearm using his entire body
now he’s gonna get himself up on his
hand extend his hips in the air to get
into the half Turkish the entire time
he’s looking at the shoe and there’s
perfect alignment with the arm and the
shoulder and even that bottom shoulder
of the hand that’s on the ground now
Nick is gonna fold his leg the extended
leg under his body and push through the
ground and using his obliques to get
into this lunge position he’s gonna
straighten out his back leg so he could
lunge he’s on his back toes he’s gonna
drive through his front foot and stand
right back up always maintaining that
shoulder lineman always looking at the
chute now he’s gonna reverse it reverse
lunge knee down onto the ground place
the free hand on the ground beautiful
alignment unfold the leg get back his
hips back on the ground
slide the free arm back so that he gets
both his shoulder blades down and he’s
completed one Turkish get up
so where do we go from here so for him
to be able to graduate to using a
kettlebell he should be able to do 2 to
3 sets of 5 repetitions on each arm
without dropping that shoe or the water
bottle then he’s ready for the
kettlebell so when we’re starting with
the bell get back on your back and make
sure the bell is right beside one of
your shoulders so Nick is gonna roll
completely on his side grabbing the bell
with his bottom arm top hand on top see
how close the bellows to his body this
is important to protect the shoulder as
he’s lifting the bell up onto his body
now he’s gonna roll on his back with his
entire body move his arm away and press
the Bell up over his shoulder now if
that way was too heavy for Nick you
could have used both arms to press that
weight up now you’re ready to go bend
your knee
other leg 45 degrees to the midline of
the body and we’re off
so at the end of each rep when you’re
back onto your back
we’re gonna bring the kettlebell back to
the shoulder so that starting each
repetition off you’re doing the press so
in terms of program in the Turkish getup
we want to do no more than five
repetitions or under so you program it
for power but you can do in any phase of
your training to get maximum benefits
out of the exercise build up to your
heaviest kettlebell so remember that one
of the most important elements of the
Turkish getup is to focus on shoulder
alignment throughout the entire exercise
it needs to be done slowly so get your
Turkish getup on and to learn more about
kettlebell training check us out at
watchmojo.com
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