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Kettlebell Turkish Get-Up: Training Tool for Injury Prevention and Performance Enhancement
Abstract
The kettlebell is a popular device for exer-cises designed to enhance athletic perfor-mance, and for injury rehabilitation. 1,2 The girya, Russian for "kettlebell," is a cast iron weight that resembles a cannonball with a handle. 3,4 Kettlebells range in weight from a few pounds to over 100 pounds. Weight selection is dependent upon the nature of the exercise, or the user's level of experi-ence and strength (Table 1). The kettlebell first appeared in the Russian dictionary in 1704. 3,4 Originally used as a counterweight for market produce scales, it became a popular training tool among Rus-sian strongmen and weightlifters, known as gireviks or kettlebell men, in the early 20th century. 3,5 The unique shape and off-set center of gravity permit the use of curvilinear movement patterns and the development of centrifugal force. 5,6,7,8 The kettlebell's shape places the weight in a hanging position, which keeps the force of the weight directed downwardly, helping to maintain a vertical body position throughout performance of the exercise. 9 University multistep, progression-based total body exer-cise that is performed by "getting up" from a supine position to a standing position. 8,9 The origins of the TGU can be traced over 200 years to Turkish wrestling training. 6,9 Before allowing a wrestler to proceed to the next stage of training, he was required to get up from the ground nimbly, while holding a kettlebell overhead and maintaining con-trol. 9 Today, the TGU is included in training programs because of its versatility, the chal-lenge it presents to maintenance of stability, and the demand that it imposes for develop-ment of strength throughout the entire body. The TGU can serve as a corrective exercise, a movement screen, or a conditioning workout. 9 Given the step-wise nature of the movement, it can also be used to elicit adap-tations in untrained and injured individuals or to challenge well-trained individuals who require a high-intensity stimulus (Table 2). © 2012 Human Kinetics -IJATT 17(4), pp. 8-13
... Throughout this transition, the individual will perform a variety of movements that resemble common resistance training exercises (e.g., lunge, overhead press, bridge, and side plank). The combination of these various movements has shown to improve core, hip, and shoulder stability, balance, flexibility, and strength (3,9,11). Although not limited to a specific population, individuals unable to successfully perform the exercise, due to the complexity of the TGU, should become proficient with the movement patterns addressed further within this article before adding an external load. ...
... Due to the complexity of the movement pattern, Ayash et al. (3) recommends the TGU as a movement screen for gluteal function. For example, the high-bridge portion can be used to reinforce proper hip extension patterns, thus preventing compensatory habits (e.g., lumbar extension replacing hip extension). ...
The Turkish get-up (TGU) is a functional strength exercise that focuses on the quality of the movement as opposed to the shear strength or speed. Proficiency in this movement may improve shoulder and hip strength, stability, and flexibility, which can be beneficial when performing more complex lifts (e.g., deadlift, clean, and overhead press). However, performing this movement without proper technique can lead to kinematic errors and increased risk of injury. This article analyzes the common errors during the TGU and corrective exercises that may translate to improved execution of more complex exercises, ultimately enhancing performance.
... The use of a kettlebell (KB) as a resistance training modality has been around for several hundred years, (Ayash and Jones, 2012) and there has been a growing research interest in the effects of KB training since 2009. Such KB exercises commonly prescribed for the upper extremity include overhead carries, suitcase-carries, the arm-bar, rack holds and 90 • /90 • holds (with the KB positioned on the back of the wrist) or any exercise in which the KB can be held with a bottom-up grip (Caravan et al., 2018;Coffel and Liebenson, 2017;Dicus et al., 2018;Hedt et al., 2021). ...
Introduction: Kettlebell exercises, specifically the bottom-up grip, have become increasingly popular in training programs. The purpose of this research was to determine if a bottom-up kettlebell grip favorably alters the electromyography (EMG), activity in the medial deltoid (MD), serratus anterior (SA), and lower trapez-ius (LT), muscles compared to using a dumbbell or traditional kettlebell grip during overhead shoulder presses. Methods: Twenty-eight healthy, male, Division III collegiate baseball players (mean age = 19.8 ± 1.28 years) performed five overhead presses of equal weight, 11.34 kg (25 lbs), using a dumbbell (DB), kettlebell w/tradi-tional grip (KB), and kettlebell held with a bottom-up grip (KBU). Results: For the MD, there was significantly greater EMG activity using the DB compared to KBU, but no significant differences between the DB and KB, or KB and KBU. For the SA, greater EMG activity was noted using the KBU compared to KB, and KBU compared to DB, but no differences between KB and DB. For the LT, greater EMG activity was noted using the DB compared to KB, but no differences between DB and KBU, or KB and KBU. Conclusion: The KBU press only elicited greater EMG activity in the SA. The DB elicited greater EMG activity in both the MD and LT. Shoulder-complex EMG activity varies with different types of overhead presses using equivalent loads.
... Myers et al. (26), described the core area as a muscular box that enables the body to generate force that transfers to the opposing limbs, through a kinetic chain (5,27). By increasing the body's core strength and stability through resistance and proprioceptive training, improvements in athletic capability and decreased injury rates are seen (2,4,18,19,24,26,27,28). Chan et al. (8) stated, that reducing muscle asymmetries decreased the performance negating effects of lordosis, which affected optimal athletic performance by decreasing exercise economy with malalignment of the posterior oblique sling and posterior kinetic chain (17,19,20,22,24). ...
No funding was received for this project 2 BLUF. This investigation into core resistance training, using isometric strengthening and stabilising exercises, such as the plank, that utilised the entirety of the kinetic chain, has positively impacted rear hand punching performance by 24% in professional boxers. 3 Abstract. This study aimed to investigate and identify if there was any impact on rear hand punching performance in professional boxers when trained using specific integrated core exercise modalities. Boxers use ballistic movements for striking performance; utilising the ground to potentiate ballistic force through the lower limbs, transferring through statically contracted hips and trunk before its released dynamically through the upper extremity of the striking hand. The experimental group carried out a six-week program that aimed to improve core stabilisation by using isometric and slowly controlled isotonic strengthening exercises such as the plank, bird bog, banded holds, side twists and pullovers, against a control group which used traditional methods such as sit-up. 20 male professional boxers from a U.K. boxing gym were recruited (24.2 + 2.9 years; 176.7 + 6.2cm; 76.5 + 10kg), Pre-and post-intervention testing included rear hand punch strike power, measured using the PowerKube TM. The experimental group significantly improved (p<0.001; g = 4.41) rear hand punch impact power (17781±1490 to 22014±1336 watts), compared with the control group (17326±1280 to 18152±1160 watts), demonstrating an extremely large effect size and a 24% improvement in power from pre-to post-test. A six-week training intervention using exercise modalities to strengthen and stabilise the core positively impacts punching power, supporting the value of the intervention as a suitable method for enhancing punching power when used with highly trained boxers. When aiming to improve punching power, it is advised that coaches who work with boxers should implement isometric and slowly controlled isotonic strengthening core exercises to improve the postural structure of the athlete, abstaining from forward trunk bending modalities such as the sit-up.
... The TGU was described for patient self-management, to teach "the motor control needed for daily activities, occupation, and sports" [122] and specifically for integrating mobility, stability, symmetry (left, right, front, back), coordination, balance and strength [123], as a therapeutic exercise for injury prevention and performance enhancement [124], as a strength and conditioning tool for a variety of athletes [125], and as a component of kettlebell training to develop strength and power [126]. Only one article written for instructional purposes illustrates each of the 'big 6' techniques as descried by Tsatsouline [127]. ...
Background:
A scoping review of scientific literature on the effects of kettlebell training. There are no authoritative guidelines or recommendations for using kettlebells within a primary care setting. Our review objectives were to identify the extent, range and nature of the available evidence, to report on the types of evidence currently available to inform clinical practice, to synthesise key concepts, and identify gaps in the research knowledge base.
Methods:
Following the PRISMA-ScR Checklist, we conducted a search of 10 electronic databases from inception to 1 February 2019. There were no exclusions in searching for publications. A single reviewer screened the literature and abstracted data from relevant publications. Articles were grouped and charted by concepts and themes relevant to primary care, and narratively synthesised. Effect sizes from longitudinal studies were identified or calculated, and randomised controlled trials assessed for methodological quality.
Results:
Eight hundred and twenty-nine records were identified to 1 February 2019. Four hundred and ninety-six were screened and 170 assessed for eligibility. Ninety-nine publications met the inclusion criteria. Effect sizes were typically trivial to small. One trial used a pragmatic hardstyle training program among healthy college-age participants. Two trials reported the effects of kettlebell training in clinical conditions. Thirty-three studies explicitly used 'hardstyle' techniques and 4 investigated kettlebell sport. Also included were 6 reviews, 22 clinical/expert opinions and 3 case reports of injury. Two reviewers independently evaluated studies using a modified Downs & Black checklist.
Conclusions:
A small number of longitudinal studies, which are largely underpowered and of low methodological quality, provide the evidence-informed therapist with little guidance to inform the therapeutic prescription of kettlebells within primary care. Confidence in reported effects is low to very low. The strength of recommendation for kettlebell training improving measures of physical function is weak, based on the current body of literature. Further research on reported effects is warranted, with inclusion of clinical populations and investigations of musculoskeletal conditions common to primary care. There is a need for an externally valid, standardised approach to the training and testing of kettlebell interventions, which better informs the therapeutic use of kettlebells in primary care.
Bu çalışmanın amacı, literatüre Türk Kalkışı (TK) olarak giren, kuvvet, mobilizasyon, stabilizasyon ve denge parametrelerini içeren fonksiyonel bir hareket olan TK’nin incelenmesidir. İlk olarak hareketin tekniği ve yapılış aşamaları ele alınmıştır. Sonrasında tarihi süreç içerisinde kullanım amaçları açıklanmıştır. Bunlarla birlikte günümüze kadar farklı alanlarda kullanılan TK’nin literatür ve araştırmalarda ki yeri ve önemi değerlendirilmiştir. Araştırmada tarama yöntemi kullanılmıştır. Yapılan araştırma sonucunda yerli ve yabancı bilimsel veri tabanları taranmış; TK ile ilgili 9 uluslararası makale, 3 adet ulusal tez (lisans üstü) ve 1 adet kitap bölümüne ulaşılabilmiştir. Çalışmalar detaylı olarak incelenmiş; başlığı, yılı, yöntemi ve kapsamı sınıflandırılarak verilmiştir. Elde edilen sonuçlar farklı alanlarda kullanıma yönelik olarak değerlendirilerek açıklanmıştır.
Nonostante la voluminosa letteratura sul rapporto tra l’utilizzo dei social media e la formazione dell’immagine corporea degli adolescenti (Evans et al, 2017; Hughes et al. 2017; Jarman et al., 2020), poco o nulla è stato ancora analizzato sugli effetti che si determinano sul benessere dei preadolescenti. In modo particolare, non c’è ancora stato un approfondimento sugli effetti determinati dalla costante manipolazione e disseminazione di copie alterate del proprio corpo attraverso i social media e dal confronto che scaturisce tra il corpo reale e i corpi idealizzati nel mondo virtuale.
This column provides a detailed description with figures to properly demonstrate the turkish get-up with a kettlebell. Because this total body movement offers a unique challenge to core and upper-body stability with lower-body dynamic movement, it can be implemented into most strength and conditioning programs. © National Strength and Conditioning Association.
AN INDIVIDUAL WHO HAS SUSTAINED A SHOULDER INJURY WILL ENCOUNTER NUMEROUS PROFESSIONALS THROUGHOUT THE RECOVERY PROCESS. TO OPTIMIZE OUTCOMES, THESE PROFESSIONALS NEED TO HAVE A FUNDAMENTAL UNDERSTANDING OF THE COMPLETE RECOVERY PROCESS OF COMMON SHOULDER PATHOLOGIES, RANGING FROM INITIAL INJURY MECHANISMS, SURGICAL CONSIDERATIONS, AND POSTOPERATIVE/REHABILITATION MANAGEMENT TO CONSIDERATIONS OF POSTREHABILITATION DESIGN. ALL PROFESSIONALS INVOLVED WILL GREATLY BENEFIT FROM BEING AWARE OF EACH OTHER'S PRIMARY ROLES AND LIMITATIONS. THIS ARTICLE AIMS TO LINK THE ENTIRE SPECTRUM OF RECOVERY FROM COMMON SHOULDER PATHOLOGIES, FROM INJURY, TO POSTREHABILITATION DESIGN.
summary: The athletic shoulder is susceptible to repetitive overuse injuries in sports. No shoulder rehabilitation program is complete without the prescription of exercises to enhance scapular function. An athlete should progress from basic rehabilitation exercises identified by electromyo-graphic studies to dynamic, sport-specific positions before returning to sport.
(C) 2006 National Strength and Conditioning Association
The importance of function of the central core of the body for stabilisation and force generation in all sports activities is being increasingly recognised. ‘Core stability’ is seen as being pivotal for efficient biomechanical function to maximise force generation and minimise joint loads in all types of activities ranging from running to throwing. However, there is less clarity about what exactly constitutes ‘the core’, either anatomically or physiologically, and physical evaluation of core function is also variable.
‘Core stability’ is defined as the ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer and control of force and motion to the terminal segment in integrated athletic activities. Core muscle activity is best understood as the pre-programmed integration of local, single-joint muscles and multi-joint muscles to provide stability and produce motion. This results in proximal stability for distal mobility, a proximal to distal patterning of generation of force, and the creation of interactive moments that move and protect distal joints. Evaluation of the core should be dynamic, and include evaluation of the specific functions (trunk control over the planted leg) and directions of motions (three-planar activity). Rehabilitation should include the restoring of the core itself, but also include the core as the base for extremity function.
THIS REVIEW ARTICLE RECOGNIZES THE UNIQUE FUNCTION OF THE CORE MUSCULATURE. IN MANY REAL LIFE ACTIVITIES, THESE MUSCLES ACT TO STIFFEN THE TORSO AND FUNCTION PRIMARILY TO PREVENT MOTION. THIS IS A FUNDAMENTALLY DIFFERENT FUNCTION FROM THOSE MUSCLES OF THE LIMBS, WHICH CREATE MOTION. BY STIFFENING THE TORSO, POWER GENERATED AT THE HIPS IS TRANSMITTED MORE EFFECTIVELY BY THE CORE. RECOGNIZING THIS UNIQUENESS, IMPLICATIONS FOR EXERCISE PROGRAM DESIGN ARE DISCUSSED USING PROGRESSIONS BEGINNING WITH CORRECTIVE AND THERAPEUTIC EXERCISES THROUGH STABILITY/MOBILITY, ENDURANCE, STRENGTH AND POWER STAGES, TO ASSIST THE PERSONAL TRAINER WITH A BROAD SPECTRUM OF CLIENTS.
The intent of this study was to quantify spine loading during different kettlebell swings and carries. No previously published studies of tissue loads during kettlebell exercises could be found. Given the popularity of kettlebells, this study was designed to provide an insight into the resulting joint loads. Seven male subjects participated in this investigation. In addition, a single case study of the kettlebell swing was performed on an accomplished kettlebell master. Electromyography, ground reaction forces (GRFs), and 3D kinematic data were recorded during exercises using a 16-kg kettlebell. These variables were input into an anatomically detailed biomechanical model that used normalized muscle activation; GRF; and spine, hip, and knee motion to calculate spine compression and shear loads. It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (∼50% of a maximal voluntary contraction [MVC] for the low back extensors and 80% MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3,200 N of low back compression. Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities. Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5, which is opposite in polarity to a traditional lift. Thus, quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function, although a few find that they irritate tissues.
In recent years, kettlebells have re-emerged as a popular training modality for the conditioning of athletes. We sought to quantify the aerobic challenge of one popularly recommended kettlebell workout. Ten college-aged men (age = 20.8 +/- 1.1 years, height = 179 +/- 3 cm, body mass = 77.3 +/- 7.7 kg, Vo2max = 52.78 +/- 6.22 ml.kg.min) completed a graded exercise test to exhaustion for the determination of Vo2max. Two to 7 days later, subjects completed a kettlebell exercise routine consisting of as many 2-handed swings as could be completed in 12 minutes using a 16-kg kettlebell. During this exercise bout, subjects' expired gases were collected and analyzed for the determination of Vo2, and heart rate (HR) was continuously measured. Percent HRmax and Vo2max achieved during the kettlebell exercise were compared with each other using a paired t-test. Subjects completed 265 +/- 68 swings during the 12 minutes and achieved an average Vo2 of 34.31 +/- 5.67 ml.kg.min and an average HR of 165 +/- 13 b.min. The average %HRmax (86.8 +/- 6.0%) during kettlebell exercise was significantly higher (p < 0.001) than the average Vo2max (65.3 +/- 9.8%) that was achieved. Continuous kettlebell swings can impart a metabolic challenge of sufficient intensity to increase Vo2max. Heart rate was substantially higher than Vo2 during kettlebell swings. Kettlebells provide a useful tool with which coaches may improve the cardiorespiratory fitness of their athletes. However, HRs achieved during continuous kettlebell exercise are significantly higher than actual Vo2.
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