Greasing the Groove with Half-TGU's?

NormanOsborn

Level 5 Valued Member
If you absolutely suck at TGU's(raises hand😭)is it worth Greasing the Groove with Half-TGU's throughout the day? Will this in time have a beneficial carry over to the full Get Up?
 

daniel vintila

Level 3 Valued Member
Certified Instructor
First of all why do you think you suck at TGU's ?
What part of the exercise is unclear or you have trouble performing?
Also I'm assuming you are talking about a bodyweight TGU.
 

NormanOsborn

Level 5 Valued Member
First of all why do you think you suck at TGU's ?
What part of the exercise is unclear or you have trouble performing?
Also I'm assuming you are talking about a bodyweight TGU.

- Because I can't(Sensei Kreese voice ;) )sweep the leg back far enough. I always end up with the leg trapped under me.

- It's the leg sweep to kneeling position that I'm stuck on. I can get to the Half-TGU/Plank position.

- I can do a bodyweight TGU easily enough. I can do a TGU with a 4 kilo bell. But the next Bell I have is 16kg, and I can't do it with that.
 

daniel vintila

Level 3 Valued Member
Certified Instructor
- Because I can't(Sensei Kreese voice ;) )sweep the leg back far enough. I always end up with the leg trapped under me.

- It's the leg sweep to kneeling position that I'm stuck on. I can get to the Half-TGU/Plank position.

- I can do a bodyweight TGU easily enough. I can do a TGU with a 4 kilo bell. But the next Bell I have is 16kg, and I can't do it with that.
So sweeping the leg back might be a mobility issue or a technique issue, and a video of you trying to do it would be great( if you know you have reduced mobility you might need to work on that).
Also jumping from a 4kg to a 16 is a big jump so you might need to work on some different skills if that is the next size kb you have. Swings, Goblet squats, cleans ( with 2 hands if its too much), lunges with a goblet grip, floor presses and overhead carries or rack carries I would say might help you get more comfortable with that 16kg.
 

NormanOsborn

Level 5 Valued Member
So sweeping the leg back might be a mobility issue or a technique issue, and a video of you trying to do it would be great( if you know you have reduced mobility you might need to work on that).
Also jumping from a 4kg to a 16 is a big jump so you might need to work on some different skills if that is the next size kb you have. Swings, Goblet squats, cleans ( with 2 hands if its too much), lunges with a goblet grip, floor presses and overhead carries or rack carries I would say might help you get more comfortable with that 16kg.

Thanks for the advice. I can swing, clean and press the 16 easily. It's just the leg sweep that causes problems, So as you say, it may be a mobility issue. I'm not the most flexible of guys.
 

marvinthemartian

Level 5 Valued Member
How many reps and workouts have you actually done with the TGU (unweighted or not) in the last few weeks? Maybe it just takes time and/or you have mobility issues. How do prying goblet squats and hip bridges feel?

And about your question: I have done half get ups to get used to the 28kg KB. It helped but it was more about triceps strength and confidence. But I am sure doing unweighted get ups and following them up with half get ups would work fine.
 

NormanOsborn

Level 5 Valued Member
How many reps and workouts have you actually done with the TGU (unweighted or not) in the last few weeks? Maybe it just takes time and/or you have mobility issues. How do prying goblet squats and hip bridges feel?

And about your question: I have done half get ups to get used to the 28kg KB. It helped but it was more about triceps strength and confidence. But I am sure doing unweighted get ups and following them up with half get ups would work fine.

I did S&S 5 - 6 days per week last year during Lockdown. I quickly got up to Swinging the 32 with both hands, and could even do a few reps single handed. But even daily practice couldn't get me past the half way stage of the Get Up.

Since the gyms reopened, I've just done Swings with the 32 a couple of times per week to supplement my weight training. So I expected to have a problem with TGU's when I started doing them again after such a long layoff. Ironically, I actually managed to get back to Half-TGU's faster than I expected. But I can't make the next step, It's frustrating as hell.
 

marvinthemartian

Level 5 Valued Member
I did S&S 5 - 6 days per week last year during Lockdown. I quickly got up to Swinging the 32 with both hands, and could even do a few reps single handed. But even daily practice couldn't get me past the half way stage of the Get Up.

Since the gyms reopened, I've just done Swings with the 32 a couple of times per week to supplement my weight training. So I expected to have a problem with TGU's when I started doing them again after such a long layoff. Ironically, I actually managed to get back to Half-TGU's faster than I expected. But I can't make the next step, It's frustrating as hell.
Well, that's why I asked about reps and TGU workouts not swings :D
 

marvinthemartian

Level 5 Valued Member
Lol, fair enough. Since I started S&S again, I've done 25 reps of Half-TGU's
Thanks :D Maybe give it a good 100 reps or so to get a better feel for the exercise? If you do 5 reps per arm with the full unweighted/shoe version before your swings and 5 reps per arm with the 16kg half get ups afterwards your are done in no time.
 

Bauer

Level 6 Valued Member
- It's the leg sweep to kneeling position that I'm stuck on. I can get to the Half-TGU/Plank position.
I often don't do it in a single motion, especially when going up in weight.

Try tucking in the leg first while still sitting on the floor, so that both feet touch. Only then lift your butt and sweep the leg to the windmill position.
 

mar2safety

Level 5 Valued Member
Have you ever tried doing it with the high bridge? Like showed in the Kalos Stenos DVD? EDIT: you might find other videos of it if this one isn't enough. They also show other variants you might try and use.


I watched this video a few months ago. I then 'restarted' progressing TGUs from 12k back up to 24k (my current TGU bell). I personally like this high bridge. I wasn't experiencing any leg sweep issues, but the high bridge (especially if you pause for a few seconds) really helps keep focus on a proper hip extension. I do find the leg sweep easier with my torso higher off the floor.
 

Benjamin Renaud

Level 7 Valued Member
I watched this video a few months ago. I then 'restarted' progressing TGUs from 12k back up to 24k (my current TGU bell). I personally like this high bridge. I wasn't experiencing any leg sweep issues, but the high bridge (especially if you pause for a few seconds) really helps keep focus on a proper hip extension. I do find the leg sweep easier with my torso higher off the floor.
I started the TGU this way after watching the Kalos Stenos DVD. Back then I was barely able to press the 16kg from the floor. Never made it past using a 24kg though. I've never revisited the high bridge since then. I should use it as specialised variety now and then.
 
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