welcome to watchmojo.com my name is Mike Pellegrini from cable training academy
Pellegrini from cable training academy
Pellegrini from cable training academy and president of the Kipp train with
and president of the Kipp train with
and president of the Kipp train with Mike today we’re going to talk about
Mike today we’re going to talk about
Mike today we’re going to talk about kettlebell training secret to building
kettlebell training secret to building
kettlebell training secret to building strong and stable shoulders the Turkish
strong and stable shoulders the Turkish
strong and stable shoulders the Turkish getup the shoulder joint is one of the
getup the shoulder joint is one of the
getup the shoulder joint is one of the most common injured joints in the body
most common injured joints in the body
most common injured joints in the body and the main reason for this is that
and the main reason for this is that
and the main reason for this is that it’s a less stable joint because it can
it’s a less stable joint because it can
it’s a less stable joint because it can be moved in so many different directions
be moved in so many different directions
be moved in so many different directions on top of that we are constantly
on top of that we are constantly
on top of that we are constantly stressing it in everyday life
stressing it in everyday life
stressing it in everyday life exercise and sports and the shoulder has
exercise and sports and the shoulder has
exercise and sports and the shoulder has to be strong for us to pull push and
to be strong for us to pull push and
to be strong for us to pull push and lift things off the ground I’d like to
lift things off the ground I’d like to
lift things off the ground I’d like to introduce Nick he’s a certified
introduce Nick he’s a certified
introduce Nick he’s a certified kettlebell instructor and trainer with
kettlebell instructor and trainer with
kettlebell instructor and trainer with leg hip trained with Mike Nick’s gonna
leg hip trained with Mike Nick’s gonna
leg hip trained with Mike Nick’s gonna help us demonstrate the Turkish getup
help us demonstrate the Turkish getup
help us demonstrate the Turkish getup today before we do the Turkish getup
today before we do the Turkish getup
today before we do the Turkish getup with a kettlebell in our hand we need to
with a kettlebell in our hand we need to
with a kettlebell in our hand we need to make sure that the shoulder and the body
make sure that the shoulder and the body
make sure that the shoulder and the body understands that the shoulder needs to
understands that the shoulder needs to
understands that the shoulder needs to work in a certain range of motion and is
work in a certain range of motion and is
work in a certain range of motion and is capable of working in that range of
capable of working in that range of
capable of working in that range of motion and the shoulder is able to keep
motion and the shoulder is able to keep
motion and the shoulder is able to keep perfect alignment
perfect alignment
perfect alignment okay throughout the exercise and we do
okay throughout the exercise and we do
okay throughout the exercise and we do that by working with either a shoe or a
that by working with either a shoe or a
that by working with either a shoe or a water bottle at first so Nick’s gonna
water bottle at first so Nick’s gonna
water bottle at first so Nick’s gonna lie down in his back to get into the
lie down in his back to get into the
lie down in his back to get into the first position it’s gonna take the shoe
first position it’s gonna take the shoe
first position it’s gonna take the shoe and place it on his fist of one of his
and place it on his fist of one of his
and place it on his fist of one of his arms which is gonna be fully extended
arms which is gonna be fully extended
arms which is gonna be fully extended aligned perfectly with the shoulder it’s
aligned perfectly with the shoulder it’s
aligned perfectly with the shoulder it’s gonna make a complete fist here and
gonna make a complete fist here and
gonna make a complete fist here and what’s very important is that the elbow
what’s very important is that the elbow
what’s very important is that the elbow is locked out the wrist is neutral and
is locked out the wrist is neutral and
is locked out the wrist is neutral and the entire arm is lined up with the
the entire arm is lined up with the
the entire arm is lined up with the shoulder so we’re gonna kind of drop
shoulder so we’re gonna kind of drop
shoulder so we’re gonna kind of drop this on into the shoulder joint now
this on into the shoulder joint now
this on into the shoulder joint now we’re gonna bend the same leg of the arm
we’re gonna bend the same leg of the arm
we’re gonna bend the same leg of the arm that’s extended and the other leg is
that’s extended and the other leg is
that’s extended and the other leg is gonna be at a 45 degree angle from the
gonna be at a 45 degree angle from the
gonna be at a 45 degree angle from the midline of the body this arm here is
midline of the body this arm here is
midline of the body this arm here is gonna be extended out just a little
gonna be extended out just a little
gonna be extended out just a little below the shoulder so now we’re in the
below the shoulder so now we’re in the
below the shoulder so now we’re in the first ready position first maneuver Nick
first ready position first maneuver Nick
first ready position first maneuver Nick is gonna do the quarter shoulder roll
is gonna do the quarter shoulder roll
is gonna do the quarter shoulder roll he’s gonna roll entirely onto his
he’s gonna roll entirely onto his
he’s gonna roll entirely onto his opposite shoulder with his entire body
opposite shoulder with his entire body
opposite shoulder with his entire body together keeping his eyes on that shoe
together keeping his eyes on that shoe
together keeping his eyes on that shoe the entire time and keeping that perfect
the entire time and keeping that perfect
the entire time and keeping that perfect alignment now using his arm that’s
alignment now using his arm that’s
alignment now using his arm that’s extended and the foot that’s in the
extended and the foot that’s in the
extended and the foot that’s in the ground he’s gonna push himself up on to
ground he’s gonna push himself up on to
ground he’s gonna push himself up on to his forearm using his entire body
his forearm using his entire body
his forearm using his entire body now he’s gonna get himself up on his
now he’s gonna get himself up on his
now he’s gonna get himself up on his hand extend his hips in the air to get
hand extend his hips in the air to get
hand extend his hips in the air to get into the half Turkish the entire time
into the half Turkish the entire time
into the half Turkish the entire time he’s looking at the shoe and there’s
he’s looking at the shoe and there’s
he’s looking at the shoe and there’s perfect alignment with the arm and the
perfect alignment with the arm and the
perfect alignment with the arm and the shoulder and even that bottom shoulder
shoulder and even that bottom shoulder
shoulder and even that bottom shoulder of the hand that’s on the ground now
of the hand that’s on the ground now
of the hand that’s on the ground now Nick is gonna fold his leg the extended
Nick is gonna fold his leg the extended
Nick is gonna fold his leg the extended leg under his body and push through the
leg under his body and push through the
leg under his body and push through the ground and using his obliques to get
ground and using his obliques to get
ground and using his obliques to get into this lunge position he’s gonna
into this lunge position he’s gonna
into this lunge position he’s gonna straighten out his back leg so he could
straighten out his back leg so he could
straighten out his back leg so he could lunge he’s on his back toes he’s gonna
lunge he’s on his back toes he’s gonna
lunge he’s on his back toes he’s gonna drive through his front foot and stand
drive through his front foot and stand
drive through his front foot and stand right back up always maintaining that
right back up always maintaining that
right back up always maintaining that shoulder lineman always looking at the
shoulder lineman always looking at the
shoulder lineman always looking at the chute now he’s gonna reverse it reverse
chute now he’s gonna reverse it reverse
chute now he’s gonna reverse it reverse lunge knee down onto the ground place
lunge knee down onto the ground place
lunge knee down onto the ground place the free hand on the ground beautiful
the free hand on the ground beautiful
the free hand on the ground beautiful alignment unfold the leg get back his
alignment unfold the leg get back his
alignment unfold the leg get back his hips back on the ground
hips back on the ground
hips back on the ground slide the free arm back so that he gets
slide the free arm back so that he gets
slide the free arm back so that he gets both his shoulder blades down and he’s
both his shoulder blades down and he’s
both his shoulder blades down and he’s completed one Turkish get up
completed one Turkish get up
completed one Turkish get up so where do we go from here so for him
so where do we go from here so for him
so where do we go from here so for him to be able to graduate to using a
to be able to graduate to using a
to be able to graduate to using a kettlebell he should be able to do 2 to
kettlebell he should be able to do 2 to
kettlebell he should be able to do 2 to 3 sets of 5 repetitions on each arm
3 sets of 5 repetitions on each arm
3 sets of 5 repetitions on each arm without dropping that shoe or the water
without dropping that shoe or the water
without dropping that shoe or the water bottle then he’s ready for the
bottle then he’s ready for the
bottle then he’s ready for the kettlebell so when we’re starting with
kettlebell so when we’re starting with
kettlebell so when we’re starting with the bell get back on your back and make
the bell get back on your back and make
the bell get back on your back and make sure the bell is right beside one of
sure the bell is right beside one of
sure the bell is right beside one of your shoulders so Nick is gonna roll
your shoulders so Nick is gonna roll
your shoulders so Nick is gonna roll completely on his side grabbing the bell
completely on his side grabbing the bell
completely on his side grabbing the bell with his bottom arm top hand on top see
with his bottom arm top hand on top see
with his bottom arm top hand on top see how close the bellows to his body this
how close the bellows to his body this
how close the bellows to his body this is important to protect the shoulder as
is important to protect the shoulder as
is important to protect the shoulder as he’s lifting the bell up onto his body
he’s lifting the bell up onto his body
he’s lifting the bell up onto his body now he’s gonna roll on his back with his
now he’s gonna roll on his back with his
now he’s gonna roll on his back with his entire body move his arm away and press
entire body move his arm away and press
entire body move his arm away and press the Bell up over his shoulder now if
the Bell up over his shoulder now if
the Bell up over his shoulder now if that way was too heavy for Nick you
that way was too heavy for Nick you
that way was too heavy for Nick you could have used both arms to press that
could have used both arms to press that
could have used both arms to press that weight up now you’re ready to go bend
weight up now you’re ready to go bend
weight up now you’re ready to go bend your knee
your knee
your knee other leg 45 degrees to the midline of
other leg 45 degrees to the midline of
other leg 45 degrees to the midline of the body and we’re off
so at the end of each rep when you’re
so at the end of each rep when you’re back onto your back
back onto your back
back onto your back we’re gonna bring the kettlebell back to
we’re gonna bring the kettlebell back to
we’re gonna bring the kettlebell back to the shoulder so that starting each
the shoulder so that starting each
the shoulder so that starting each repetition off you’re doing the press so
repetition off you’re doing the press so
repetition off you’re doing the press so in terms of program in the Turkish getup
in terms of program in the Turkish getup
in terms of program in the Turkish getup we want to do no more than five
we want to do no more than five
we want to do no more than five repetitions or under so you program it
repetitions or under so you program it
repetitions or under so you program it for power but you can do in any phase of
for power but you can do in any phase of
for power but you can do in any phase of your training to get maximum benefits
your training to get maximum benefits
your training to get maximum benefits out of the exercise build up to your
out of the exercise build up to your
out of the exercise build up to your heaviest kettlebell so remember that one
heaviest kettlebell so remember that one
heaviest kettlebell so remember that one of the most important elements of the
of the most important elements of the
of the most important elements of the Turkish getup is to focus on shoulder
Turkish getup is to focus on shoulder
Turkish getup is to focus on shoulder alignment throughout the entire exercise
alignment throughout the entire exercise
alignment throughout the entire exercise it needs to be done slowly so get your
it needs to be done slowly so get your
it needs to be done slowly so get your Turkish getup on and to learn more about
Turkish getup on and to learn more about
Turkish getup on and to learn more about kettlebell training check us out at
kettlebell training check us out at
kettlebell training check us out at watchmojo.com
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