If you’re a fan of hardstyle kettlebell training then chances are you’re familiar with the Getup or the Turkish Getup.
The getup is an amazing exercise that takes students from the ground to standing and back again while holding a weight overhead. The benefits include mobility, stability, strength, overall coordination, focus, shoulder health and more.One of the beautiful things about the getup is that it can be broken down into several stages and depending on the individual or the weight being used you can work just a part or all of the getup. You can perform single reps or continuous reps. There are full getups from the ground up, or reverse getups from standing to the ground then back up again. You can combine getups with presses added at each stage along the way or make them part of a larger complex, etc… All variations offer their own unique sets of challenges and benefits.
However, this also makes it tricky when I’m comparing students’ training records or comparing my own training records to another’s. Looking back at my notes over the years I’ve been frustrated at all the different ways I write down progress for all the possible variations on full or partial getups. I may write down getup-situps or continuous partial getups, get-up to standing, full getups, etc. What one person writes down as a partial getup could mean just about anything. Or 5 getups could mean the bell was set down between reps or done without setting the bell down. You get the idea.
Recently, I’ve been using the following shorthand and it’s working great, so I thought I’d share and hopefully some of you might find it useful.
Getups are indicated as “TGU”, then I add one or more of the following extensions to indicate how much of the getup was completed and may add another extension to indicate bodyweight, shoe, water bottle, etc..TGU = Turkish Getup.E = to elbow.P = to palm.K = to kneeling windmill.L = to overhead lunge / half kneeling.S = to standing.F = Full.R = Reverse (from standing, down, the back up).C = continuous getups (multiple reps without setting the bell down)BW = bodyweightShoe = with shoeH20 = water bottle getup
This example shoes the progress made by a theoretical student over time
BW TGU.P x 3/5 = Partial Getups to the palm using bodyweight x 3 reps for five sets per arm.Shoe TGU.K x 1/3 = Partial getup to the kneeling windmill balancing a shoe for 1 rep x 3 sets per arm.H20 TGU.F x 1/1 = Full getup balancing a water bottle on the fist or 1 rep x 1 set per arm.16kg TGU.E x 1/5 = Partial getup to the elbow with the 16kg for 1 rep x 5 sets per arm16kg TGU.C.L-S x 5/3 = Continuous reps from the kneeling lunge to standing then back for 5 reps x 3 sets16kg TGU.S L, TGU.F x 1 = Getup to standing on the left (but not back down) then one full getup on the right.16kg TGU.C.E x 5/3 = Continuous partial getups to the elbow with the 16kg for 5 reps x 3 sets per arm.20kg TGU.F x 1/3 = 1 full getup per arm x 3 sets with the 20kg.24kg TGU.S-P x 1 = The student stood up but only made back down to the palm before the spotter took the bell.32kg TGU.C.F x 2/3 = Continuous Full 32kg getups per hand for 2 reps x 3 sets per arm48kg TGU.F x 1/3 = One Full 48kg getup for three sets per arm.10:00 48kg TGU.C.F x 2/1 + 1/3 = In 10-minutes Two full continuous getups per arm, then 3 sets of 1 full getup per arm
There you have it.
Let me know you what you think.
Let me know you what you think.