Reverse get-ups

Discussion in 'Kettlebell' started by Chrisdavisjr, Nov 14, 2017.

  1. Chrisdavisjr

    Chrisdavisjr Helping Make Others Stronger

    I was thinking earlier about how to increase the weight I use for my Turkish Get-Ups. I've been using a 24kg bell for a while and am fairly comfortable with it but am still nowhere near being able to perform the movement with a 32kg bell.

    Would it be a good idea to try 'reverse' get-ups - i.e. starting at the top position and performing the lowering phase of the movement - with a heavier bell to build-up to a legit TGU from the floor or do I have no business lowering a bell I can't lift in the first place?

    I'd be interested to know anyone's thoughts on this.
    Carl in Dover and Sauli like this.
  2. Michael Scott

    Michael Scott Strong Member of the Forum

    Why not increase your volume with the kettlebell you can comfortably use? Like multiple reps with the 24 kg, or a 5 second pause at each stage of the get up? I ask, because these are how I will get to the 32 kg kettlebell. Of course, I went out & bought a 28 kg kettlebell because the jump from 24 kg to 32 kg in get ups is a little much...
    Carl in Dover likes this.
  3. Bro Mo

    Bro Mo Strong Member of the Forum

    I have been experimenting with some progressions for moving from one bell to another with larger jumps. I am an advocate for increasing volume in order to increase intensity. Here is where I'm at after a few months with the idea that completing phase 4 with one weight is necessary before stepping up to the next bell.

    Phase 1:
    10 sets (work up to 20 sets)
    2x Clean & Jerk(Push-Press) +
    1x Get-Down from the top of the second jerk/push-press

    Phase 2:
    Traditional S&S perhaps starting with sets of 5, etc.
    10x10 swing
    10x1 TGU
    10x10 Swings <5min
    10x1 TGU <10min​

    Phase 3: (3-5 rounds, rest between all sets and sides)
    2x1 TGU
    2x2 Press
    2x3 Snatch
    2x4 Clean & Jerk
    2x5 Swing
    5 Rounds < 25min​

    Phase 4: (3-5 rounds, rest between all sets and sides)
    2x5 Snatch
    2x7 Clean & Jerk
    2x10 Swing
    2x3 Clean & Press
    2x1 TGU
    5 Rounds < ?? (haven't tested this phase yet but I'm guessing it will be 30-40min)​
  4. Steve Freides

    Steve Freides Forum Administrator Staff Member Senior Instructor

    The classic approach, IMHO, is doing multiple getups per hand with your current or even a lighter weight.

  5. Geoduck

    Geoduck Double-Digit Post Count

    Sorry for the dumb question but could you elaborate on what exactly this would look like in an S&S session? Instead of 10x1 it would be something like 10x2 repeating each side before going to the next? 20 total, 10 per side I’m assuming.
  6. Steve Freides

    Steve Freides Forum Administrator Staff Member Senior Instructor

    You do a complete getup, you stop when you're returned to the floor but the bell is still pressed to arms length, and you start back up again, skipping the part where you bring the bell to your torso, roll over, and let it go. The idea is that increased time under tension will improve your strength at this.

    You might also play with the overall volume, e.g., 2 left, 2 right, 2 left, 2 right, 2 left, 2 right and you'll have done 6 per arm instead of the usual 5.

    Bauer, Michael Scott, Geoduck and 2 others like this.
  7. Shawn90

    Shawn90 Triple-Digit Post Count

    Means you do 2 getups without setting the bell down. then switch hands and repeat.

    Half get ups with 32kg is an option ?

    Or see if you can do a floor press with 32kg and hold the bell up for time. Get in a waiter walk position with the bell overhead locked out for time ( use 2 hands to press it up )
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  8. Sauli

    Sauli Strong Member of the Forum

    Shahaf Levin likes this.
  9. Chrisdavisjr

    Chrisdavisjr Helping Make Others Stronger

    These are all excellent suggestions; thanks everybody! I plan to start incorporating 32kg floor presses at the start of my get-up practice, but I reckon doing double repetitions every other day could be a great progression.
    Sauli likes this.
  10. BrianCF

    BrianCF Triple-Digit Post Count

    Yes, reverse getups are awesome. And really hard. The reason, you never put the bell down. Clean and press or snatch the bell. Get down, get up, switch hands, repeat.

    Start with 5 minutes, work up to 10-15. It's great for conditioning as well. I also like multiple reps of normal TGU's, but I find that, you'll start rushing the reps to get through the time under tension.

    I find when I do heavy getups, the getdown is the hardest part.
  11. Oscar

    Oscar Strong Member of the Forum

    IIRC, Pavel suggests not doing the negative of the TGU if the weight is challenging. So you do the TGU, and when reaching the top, you lower the bell to the floor. So you cut the time under tension to half.

    I haven't used this as a progression tactic myself, but I have tried TGU with a challenging weight a few times, and found that I managed to get to the top, but wasn't able to do a proper get down. The time under tension was just too much. So maybe it's an alternative for you to consider.
    Steve Freides likes this.
  12. Steve W.

    Steve W. Strong, Powerful Member of the Forum

    Anything you can safely do with the heavier bell will help you to get comfortable with it. You can break the get up into partial segments any way you want; just keep the segments with the heavier bell within your safe comfort zone.

    From the bottom, you can just get the bell into position (arm extended on your back) and then back down, you can roll up the elbow and back down, up the hand and back down, or up to the high bridge (whether or not you regularly include the high bridge in your full get ups, it makes a nice finishing point to partial get ups) and back down. Once you pass the sweep into the half kneeling windmill, you may as well continue to standing and then just lower the bell to the rack if you can't do the whole reverse get up.

    From the top, you can just do overhead holds, you can do an overhead reverse lunge and back up, or go down to the half kneeling windmill and back up.

    Personally, the get up isn't really my thing. I don't think I've done a full get up since the last time I renewed my RKC cert (while Pavel was still there). However, I often do top down partials to the lunge or half kneeling windmill.
    Bauer likes this.

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