We are having a ton of fun on the Powerful Strength Coaching forum on facebook! This month is all about the Turkish Get Up, and I you haven’t gotten into our free coaching forum yet do so by clicking this link!
Perhaps one of the best ways to activate your lat muscles and make them super strong for your Turkish Get UP is to perform something called Kettlebell power swings. Power swings are heavy two handed swings done at a heavy weight for low reps. This is a short and sneaky training method I have taken a liking to that was actually created by the strength training master, Geoff Neupert. The name of the game here is heavy lifting done with explosive energy and power to foster a serious amount of strength. The power swing specifically is useful for the Get Up since the Turkish Get UP requires a lot of strength and stabilization in your lat to move through the check points of the lift itself. For more on slowing down the Turkish Get Up, view this post for a super fun pressing and Turkish get up routine.
OK! Here’s a short video performing power swings.
Ready for more?
Here’s a great way to train your power kettlebell swings over the course of 4 weeks. At the end of each workout, do a heavy kettlebell finisher
Week 1: 10 reps every minute on the minute for 10 minutes
Week 2: 11 reps every minute on the minute for 10 minutes
Week 3: 12 reps every minute on the minute for 10 minutes
Week 4: 12 reps every minute on the minute for 10 minutes.
At the end of 4 weeks, test your heavy two handed swing for 10 reps at a heavier weight. You should notice some serious gains with that! BE sure to see how your Turkish Get up improves after all the heavy swings as well!
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