This is glutes and hamstrings week here at Kettlebell Movement, in the first workout we did one leg deadlifts and kettlebell swings. Todays workout is going to be a lot more technical and if you wanted you could add it to Wednesday’s circuit as well. The glutes and hamstrings are the muscles that move you throughout the world, pick up heavy objects and keep your posture neutral. They give you the ability to hip extend, which is a part of almost every step, bend, lift, hop and jump that you make. If you have never trained turkish getups before, this will be a good opportunity to learn the first few moves and develop strength in this area. By practicing with me today, you will set yourself up to finish learning the TGU in the future. Consider starting with little to no weight for the turkish getup phase. For beginners, a water bottle should be fine. We will also be practicing our kettlebell snatches so make sure you have your technique down with those.
Today’s workout:
Phase three of the Turkish Getup x 8 reps (non dominant hand)
Twelve snatches (non dominant hand)
Phase three of the Turkish Getup x 8 reps (non dominant hand)
Twelve snatches (non dominant hand)
It won’t take very long to complete this workout, but it may take longer than it appears when you see it written down. The phase three TGU goes at a slow, methodical pace. If you are able to zoom right through this workout, all good and well, but next time, try going a bit heavier. Incrementally increase the weight you are using until the weight requires you to slow down and focus. This may take a day, it may take months. The turkish getup, in its entirety or just the phase we trained today can be done with barbells, dumbbells, or anything heavy and appropriate. Barbells offer a unique opportunity for stabilizing by holding the middle of a long bar. Make sure if you do this that you have plenty of room to move. If you do both of our workouts from this week together, you will get quite the workout on the glutes and hamstrings so have fun and push yourself!
Thanks for joining me,
Peter Hirsh
