Kettlebell Turkish Getup Nerd Math Goal 1 - Time Under Tension overview
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- Опубліковано 27 вер 2024
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I am 72 and balance challenged. Doing turkish getups has taught me how to get up gracefully from my frequent overbalance episodes. I was having some trouble until I saw your reverse way of doing it. It just resonated with me and has made my life easier. I enjoy your common sense, average man way of explaining exercixes and planning a training program. Thanks for your time.
Turkish GetUps - as someone who has played almost every contact team sport at a competitive level (hockey, football, field lacrosse), including wrestling at the provincial level, this is the weirdest, goofiest exercise I have ever tried, and the one that absolutely kicks my ass, and I cannot say enough at how valuable this exercise is for your overall health. For those just starting out, the individual isolation TGU videos are extremely useful, including something as basic and fundamental as the static lunge. They are all important building blocks.
If there is any exercise that will reveal any of your delusions as to just how in-shape you think you are, the TGU is your litmus test! This includes your sense of balance, eye-to-hand coordination, range of motion for almost every joint in your body, general coordination and control of your overall body mechanics....and depending on your chosen weight, some testing of strength. While the strength component is secondary, you do need a 'weight', because that's your point of reference to keep you honest; otherwise, you would cheat without even knowing you're cheating. The weight, and the direction of gravity is your direct feedback on if you're maintaining proper technique throughout.
This is even more valuable for those of us that are beyond our 'athlete' years, and are simply looking for training to extend quality of life and continue to be functional and maintain general good health.
Awesome stuff Mark! Keep it coming!
Great comment. Im near 40 and agree tgu is a great indicator for how your body is doing in overall mobility. Its my single favourite exercise
I literally had to start with a can of beans just because I was so humbled and almost injured my shoulder the first time I tried with a respectable weight! A very humbling exercise!
"If there is any exercise that will reveal any of your delusions as to just how in-shape you think you are"
!
I hate this exercise so much that i love it.
@@ALF782 that was my original reaction as well. It forced me to be honest with myself.......which is what I needed.
Did my first complete TGU today! Two sets of one. Took me three weeks to get there. Added one step every time I practiced. Watched your videos on the subject over and over and filmed myself along the way, to try and correct my errors. Now I cant wait to build them up and get better at them!
Badass. You are on your way
If I manage to actually make working out a habit, it's all down to you Mark. Thanks for the amazing info you put out
Feel the same way. I start to follow this channel in mai, got myself a KB in June and have been training consistently since then.
I found Mark's channel last summer. Since then, my body has become a construction site. 💪😉
Since your TGD video I started doing my getups in this way (using a snatch to lift the weight and CP to lower it down+swing to change hands) it is so much better than the TGU version. And I am doing TUT. So proud of myself... Thank you!
TGUs literally saved my shoulders. Doing them slowly and properly made them so much better. (my shoulders, and my getups)
The Reverse TGU was one of the best exercises I learnt from the channel. I like the "quarantine version" as well, where you can incorporate extra steps along the way.
So simple yet never would have thought of it.
I’m loving these videos! I was 9 years as a powerlifter and now just getting into kettlebells, finding these videos very informative as I never knew how to program kettlebells properly in training. Thanks mark keep up with the videos 👍🏻💪🏻 your are the true badass🔥🔥😎😎
Thank you. As always, you deliver. I did 10 sets of 2 each side yesterday, with a minute break inbetween, coming off ground. It was inefficient. This is an excellent protocol, as always
Ahhhhh, so TGU is a TUT. Never saw that coming. Thanks. I had been practicing get downs from a single C&P to improve that half as the get up part was ok for me. Lowering any weight under control is an acquired skill as it involves a lot of control. Doing it in a TGU has a lot of complexity which you TGU breakdown series explains brilliantly. There is no where else on the web that breaks down the TGU in such an informed and explained manner as you do.
I have to break things down in order to understand them. So. I’m glad it helps you as well
@@MarkWildman when I train engineers I always break things down into small manageable blocks that gradually come together to complete large complex systems. Must be your engineering knowledge thought processing that sets you apart from other instructors.
In March of last year. I switched over to primarily Kettlebell workouts. Once a week I would only do 10 minutes of get ups. Love it. Yesterday I turned 43. So today I wanted to go for a PR or a achievement of some sort. Proud to say I was able to do a 70 lb get up. Its a PR, and a huge jump from my heaviest previously, which was 44 lb. Just wanted to share, to encourage those learning this and Appling this to their training. Constancy is Key! Thanks Coach!
That's awesome man!
Great stuff, as always, Mark! Thanks a lot! I did TGUs in the past as part of simple and sinister, but since your first video about the reverse TGU I do it that way and I love (and hate) it.
Hey Mark! Awesome updates to your nerd math series. It would be awesome to see a recap of these different videos but incorporating your initial weekly schedule from your 1st few Nerd Math videos. Keep up the awesome work, super informative stuff for us newbies and veterans alike.
Reverse TGU with a clean and press transition to switch sides? Fantastic! I'm doing those!
Hey Mark,
Just wanted to let you know, I passed my self test today. 16kg 10/10 TGU in 10 minutes. After 6 months of H-L volume cycling, 12-16-20kg.
Thank you for your coaching and inspiration.
Nice
I like the three rep per side scheme with sixty percent of 1RM. Throw that into my schedule every third session. Just seems to help my concentration. ROCK ON ! ! !
This was extremely helpful, thanks Mark!
I had been doing 10 minutes but treating them as EMOM, setting the weight down and taking rest, usually between 20 and 30 sec. I'll work on doing reverse instead. I imagine 10 minutes won't feel as doable again.
Thank you for doing this Mark.
Nerd Math series has been so great! We'll take as much as you give us. Thanks!
3:02 In Transylvania, if someone sneezes after you say something that means it is true
in most of east, south-east europe i think
Reverse TGU he mentions off hand but is such a good idea I'd not thought of. Absolute gold mine 👍
I swear I have to watch the video a few times in a row to actually process the incredible information. Kettle bells are so beneficial there is a "what-the-hell-effect" that's amazing.😂 Great video!
ohh reverse TGU + Clean&Press transition is a brilliant trick here.
I feel like it's the enabler for this to flow continuously.
kudos for nonchalantly dropping it like it's no big deal 😂
so the goals you mentioned are for both hands combined, right ? not time per hand ?
The reverse get up (RGU) or Turkish Get Down (TGD) is my absolute favorite way to do getups.
I like to do it this way: snatch, get down, get up, drop to rack, set kettlebell down.
If continuing some grind without setting the bell down, after drop to rack I swing to switch arms, snatch, and continue....
Total time for both hands
@@BigHat83 Oh man, I'm going to try the TGD today. I just learned the KB snatch and have done TGUs for years, but never thought about combining them. Thanks for the idea!
@TrueKen that little extra is what makes kettlebells fun, isn't it?
@TrueKen even more awesome TGU! I've not seen.
Mark, these videos rock. Thank you!
Do you plan on creating a book//manual,/workout diary type of product?
I love a good book to read and reference
Same here. If he got the right people together, he could put this on his website- have customers input some info (age, weight, equipment owned, limitations, etc) about themselves & have the page generate a "custom" workout routine. I'd pay for it.
Kudos, Mark! Are you still planning a cool down routine video?
I am. I made a part one but I can’t seem to locate it. I might just reshoot it.
Can you do a video about variations of TGU? I love doing them and would to try some different methods for added complexity. Love the videos, I recommend you to everyone I know.
Saw a video where the guy talks about doing the tgu from the top position instead of bottom, eliminates that rolling over part.
Started doing that, I can do 3 each side before needing a rest and I'll do 10 minutes or so with 60-90 sec rest.
The reverse Turkish Get Up or the Turkish Get Down. I started doing that when Mark talked about it. I either do just a swing hand change or a high transition.
I have to start at the ground, because i double the weight of TGU in comparisan with snatches ;) love your channel!
Or you can go heavy/light with volume differences.
Found you today and looking forward to FINALLY having solid, logical guidance to KB work!
BUT… I have to admit when I started this video, my first thought was, YOU HAVE HORSES!😀😀
so now having checked out your barn, I need to replay to listen about the TGU😂😂
Thanks MW!
Thank you 🙌🏼 can you do a nerd math for heavy clubs?
It’s coming
Thanks so much for the video!
My brain sees the TGU as an unrequited love. My body, conversely soon tires of the constant attention. :-) I will try this as I have a mental barrier with the exercise that'll only be overcome with reps and time. Thanks in advance.
Thank you! On the last time you talked tgu I took "begin with 3" to mean 3 reps total and I thought that was insane.
I’m trying to be more clear as I do more videos
Thanks Mark!
I went from TGUs 20 kg 1/1with 1 min rest between sets (1.5min between reps on each side) to TUT 4 minutes with 20kg. Pppfftt, back to 16Kg i go.
THANKS YOU MARK!!!!!!!!!!!!!!!!!!
How do you change hands between the sets at the bottom? 'Just' grabbing the kettlebell with the other hand while stretched out above the chest?
Or setting it down inbetween and picking it up with the other hand?
Thanks a lot for all of your great videos Mark!! :)
I just want to make sure I'm understanding the timing: If I'm doing sets of 1x1, and each side takes 30 seconds (so 1 minute total), and then I'm supposed to have a minute rest in between sets, does that mean that to get to 10x(1x1) that it would be 20 minutes of total wall clock time?
How many days a week?
I don't understand you do exactly each time. As many TGU as you can within the 3, 4 , 5 etc... minutes without dropping the KB between each set ?
As many as you can with good technique. Very important distinction
@@MarkWildman So, for a 3 minutes set, assuming it takes 30 seconds for 1 TGU, you do approximately 3 on the left side and 3 on the right side ?
Correct
@@MarkWildman Thanks
@@MarkWildman how do you breathe when you have a small inguinal hernia ? Could you do a video on that subject ?
Mark, I feel like I have a few weak points when I do TGUs. But I want to progress strongly. Any reason that I can't do this say, 4 times a week? (I do C+P (x2pw), snatch (x2pw) and swings (x1pw) too)
Question: So the goal is to do those times without a rest? So employing the Reverse TGU, you never actually put the weight down? Just want to make sure there's no like 30 sec cool down or something. Just have at it for the time?
Hi Mark, I learned how to use kettlebells from your videos during the beginning of the pandemic (I was lucky enough to purchase some of the last kettlebells on the planet at the time). I have since hired a coach over last summer and was lead to Pavel's Simple and Sinister (SS) program. What is your take on the SS program?
Amazing content, as always!... I have one question... By "10 minutes under tension" you mean a total of: 30 sec each rep on each side, 10 times? or 10 minutes of TGU without stopping? Thanks for all your videos, there is not much content of this high quality here in south america...
I’d say 10 mins without stopping whilst alternating arms.
I'd say the same thing...
nick and bradley are correct
Anyone else using barbell work as secondary work to your kettlebell, sandbag and club training now??
I've been doing 1 rep per minute for 10 minutes. Looks like a need to pull my finger out and double that work rate 😄💪
a rest period after each get up is arguably good practice with a heavy weight to make sure you are doing this awesome and potentially dangerous exercise properly, that’s my two cents coming from more of a strength focus influenced more by pavel.
Edit: I edited my comment because it’s not my place to tell mark what his opinion is.
@@cameronmiller6240 im pretty sure what is implied is 10minutes continuous work with no rest period. Effectively doubling what I've been doing
You are correct. Continuous work. No break
Killer - I was doing the same as EMOM; 1 rep (side) per minute for total of 10 reps (5 each side) on squat day but making the movement slow and taking close to a minute. Probably have to chop back the time and improve the cardio.
@@flatpocket6395 yeah I gulped when I realised I'm gonna have no break for 10minutes straight! I will drop down a kb. Each rep takes me about 30 seconds with good form so yeah I think you could speed up a bit 👍
My new goal is 20 reps in 10minutes
What to do if you don't have a medium weight KB?
I only have a 8kg (super light) and 18kg (heavy for me). I do the get ups as 2x2/2 + 1x1/1 with 1min rest in between sets. Took me around half a year to get here so adding one rep per week seems impossible :-(.
Any suggestions?
Try bottoms up grip on the 8 kg ;)
Add volume to your light program? Try focusing all your training on the TGU for a while. You should be able to add volume with the 8kg by doing Mark's "time" ideas, don't focus to much on how many reps your doing but instead just being under the Bell for increasing lengths of time while focusing on technique, will make you much stronger and much better at doing TGU's. Then, worry about all the other stuff.
Thanks m8
What's a good number of Turkish get ups to shoot for in say 45 minute time frame?
45 left / 45 right = 90
At what moment should I change arm/side/hand or should I put it down on each side for switching side?
If you have never done them and training with no weight, can you train everyday to get better even with no weight?
You would train different types of getups if you don’t have weight
I teach my friends with a rock. Just start with a small rock or a can or plastic bottle.
Then you can train the movement pattern and increase the mass of your " rock" as your comfortable.
Are we completing all reps each side before switching to other side?
Alternating
Hi Mark. 10 minutes under tension with no rest in between? Around 10 reps x side in 10 minutes? That would be goal number 1?
Yes
Quick question about this: I’m not doing the timer as I work on my form but I started with one on each side and then add one (weak side first) each workout. Once I get to 10 on each side (not stopping) I go up to my next kettlebell and start over. Does this seem okay or should I really focus on time?
Again, thanks in advance.
Seems fine
Is 50 pound really a decent weight for a 225 lb man ?
It’s a descent weight to able to pick up and not put down for 10 min. For almost any exercise. Tgu for 10 min with it not touching the ground, clean and press. 10 min of deck squats will murder almost anyone, snatches…..
If you are a power lifter or a well trained athlete. Then use a heavier bell.
Hey Coach, just watched a Hindu wrestler squat. Reminds me of a double kb suitcase swing. How dangerous is it to swing doubles back on a squat down and up on the way up?
with heels up or with heels down
Down. In my mind, I was thinking of ways to progressively load the action. Trust. Me, I am all about a good hinge first. This was just a quick thought.
I hear you. I think that’s a suitcase hinge swing squat. If I had two bells then I’d make a video on it. I’ll write it down. When I get back to more bells, I’ll make one. It’s not that dangerous but it’s a leg destroyer
Judo Get Ups? What are these? I can't find any information on these
The Judo shin roll get ups. He mentioned it in another comment.
😍
Honestly I'm sick of Microsoft Excel gimme the app
I’m still confused
I need questions if you want me to clarify
@@MarkWildman lol sorry Mark just wondering so its only one set for each side the the goal is Time Under Tension so week one should if its 3mins i should complete the both at that time period?
1 rep weak side, then 1 rep strong side without putting the weight down. Then back to the weak side. Repeat for the amount of time. 3 min is the start. Build up until you get to 10 min
Is this more clear?
@@MarkWildman yes thank you
I don't know how many women followers you have for KB training, but KB is great for women. I made it my weekly routine since summer and I have never felt better. Thank you so much ❤
I’d like to make more specific women content but with my studio closed and lockdown, I sticking with just me for now. The majority of my studio clientele was female.
@@MarkWildman the guys you see at the gym in NJ who can bench 300 lb but have zero flexibility so they're only strong in one hyper-specific situation.... could use this too!
Yep. Thanks for making my 2020 workout better than all my previous years at the gym.
Why does someone dislike a video like this?? It just baffles me. The content is clear and concise. If it does not apply to you, just move on.
Thank you for asking. This kind of thumbs down baffles the hell out of me.
I am much slower than 30 seconds per rep; probably a minute or so. Should I make 30 seconds per rep my goal before moving from 3 minutes to 4 minutes and so on? The time under tension idea confuses me a bit when I try to factor in the number of reps. Thank you for the great videos. I started TGU's to rehab a rotator cuff injury a year ago and have been doing them ever since.
If that’s the speed you move at. Keep it. You are still under load the whole time. So you are doing good work.
I have been waiting for the nerd math on TGU for a while now. Thank you for the great content, now i have to watch this again so I don't miss anything.
This is very helpful. Just curious about your thoughts on the number of times per week doing a Turkish get out work would be appropriate. I know a popular kettle bell program called for doing Turkish get ups and swings daily. Would you have a day solely on the get ups or would you integrate it with other ballistic or strength training?
you can do either way. that method of training is designed to help you get really good at a limited number of things very quickly. its used because it has the maximum benefit for the minimum amount of coaching. it can really help to vary the weight each day. a light / heavy option or a light medium heavy option work well with that
Thanks Mark
Mark thanks for the awesome content! For the nerd math videos about a specific movement I’m still unsure how to incorporate heavy and light days. What is the light A and heavy B for the TGU from the Overview of progressive kettlebell nerd math training video. Thanks!
My guess is something along the lines of.. choose a light Kettlebell, you choose what that means. Heavy is going to be the next size up you have available.
Then, train your light weight until your capable of high volumes. Then, start using the heavy kettlebell at a volume much less than what you are using on the light program.
Is that what you were asking about? Does that answer make sense?
I've been looking forward to a TGU video 🙂 I'm sure your going to do a video on this, but what is the max set and reps do you recommend we should push towards? I decided about two weeks ago to try and do 5x5 with my 16KG. It was a bit exhausting, but I managed to do it without killing myself... Although, my shoulders and arms were hurting the next day.
There's an entire playlist of TGU videos, including all of the isolation videos.
Check them out: ua-cam.com/play/PLk4oYPJ7TXKi7A0EdOYfzZXY-0FCq33D6.html
Thanks Mark
Thanks SO much -- for this and all the other videos. I can only echo others in saying what a fantastic resource you are providing! This is very much appreciated. Best wishes for the new year!
Love your videos and I’ve started doing more kettlebells. Was introduced to TGU as part of rehab after shoulder dislocation / surgery, which is my weak side in this case if it’s my right shoulder that’s rehabbing, is it weight in weak shoulder ??
When you say week one does that mean that you do 3 minutes every day for a week, and then increase to 4 minutes the next week and so on. Should there be rest days or other activities between.
E.g. do the three minutes on monday and tuesday, rest/other activity on wednesday, three minutes on thrusday and friday; rest/other activity saturday and sunday ?
Where is the person who gives 1 thumb down?
Is he OK?
Haters gonna hate.
Probably one of those bro-science UA-camrs being jealous.
Thanks for the great content!
Hey thanks for posting these videos they've helped a lot! For the TGU am I equally increasing the weight on both dominant and weak side the same increments? My left side is a challenge but my right seems way too easy. Thanks man!
Build up your weak side to match the strong side.
@@MarkWildman sounds good man thanks again