Confession: I have a new favorite workout that has nothing to do with the kettlebell military press. Don’t get me wrong, the military press is my be all end all favorite lift of all time (and if you want to get SUPER STRONG at the press, click this link for some Powerful Pressing), but lately, I have been digging some extra leg work and full body force. Today, I’m going to give you a truly unique training session to try out when you are pressed for time but still crave a serious strength and conditioning session to test your limits.
Enter the Turkish Get Up and Lunge
If you are reading this post, I am ASSUMING that you are familiar with the Turkish Get Up itself (and if not, please read this post for training tips and technique on this very lift). The Turkish Get Up is one of the few lifts (in my opinion) that offers full body exertion from your lower body to your upper body. Starting from the floor, you have to press your kettlebell over head, and maneuver your body using core stabilizers to a seated position. From there it’s about getting yourself to a forward lunge and standing tall at the height of the lift.
Oh! Don’t forget to reverse this entire thing to get back down to the floor too 😉
Since I am all about challenges lately (T minus just a few moths to Battle Frog and Spartan Pittsburgh), I decided to add another lift on top of the Get Up to make for a unique challenge. That lift is the lunge. The lovely leg lunge 😉
There are a few ways to do lunges once you complete your Turkish Get Up. There is the loaded carry leg lunge, the racked lunge (my personal favorite) and the overhead lunge. Each style of lunge will require a different hand position. For the loaded carry lunge, your kettlebell will be at your side as you hold it like a suite case. The racked lunge will have your kettlebell in the racked position as if you have just performed a kettlebell clean. The overhead lunge will require you to keep your weight above your head at the top of the Turkish Get Up. To being your lunge, be sure to step out with the opposite leg from where your kettlebell is positioned to maintain your stability. Perform reps at a given rep scheme (which I will discuss below) and then get on back down through your get up.
I have put together a youtube video to walk you all through what this routine looks like in real time. Watch this clip below for the Turkish Get Up and Lunge Routine.
Ready for more?
Set your timer for 15 minutes and perform 1 Turkish Get Up on the Right, and then do 5 lunges of your choice after you complete your get up. Follow the advice in the video above for technique. Get back down through your get up on the right after completing your lunges and then switch to the left side. Perform 1 Turkish Get Up and 5 lunges of your choice on the left. Do as many rounds Right and Left sides as you can in 15 minutes.
BOOM!
If you have any questions regarding the Turkish Get Up itself, or need some more one on one care for your kettlebell training in general, please email me at janelle@janellepica.com to request a free consultation. I will work with you here in Pittsburgh or beyond to help you become more awesome! If you are ready to dig deep and get yourself a program RIGHT NOW, join my exclusive VIP program today by clicking this link!
Thanks so much for visiting the blog today! As always. . .
PRESS ON!
