» TGU Half Kneeling to Stand
This is the seventh step in the Turkish Get Up.
The transition from Half Kneeling to Standing can be accomplished in a progressive fashion, depending on the strength level of the user. The setup for both the facilitated and the advanced versions is the same.
• Keep a tall spine by extending the chest, elongating the neck, and opening the hips.
• Keep the shoulders packed and pulled down away from the ears, especially while standing up.
• Prepare the rear foot by spreading the toes and ball of the foot out on the floor for maximum traction. Drive from the toes and ball of the back foot, pressing your body forward and upward.
• Spread the sole of your front foot wide, focusing your power and awareness in your heel and front leg. Without letting your knee drift forward over or past your toes, drive your front heel down into the ground and clench your glutes as you stand upward. Complement this with a forward push with the back leg.
• Clenching the glutes allows you to drive forward with your hips, bringing them in alignment under the kettlebell. Squeezing the legs together while maintaining all the prior points adds to the strength of this movement.
• Your gaze should be straight ahead, with the neck relaxed.
The facilitated version is performed by driving off the ground with both legs, ascending into a long stride position. From the stride position, bring the feet together afterwards. The advanced version uses both legs equally as well. You may primarily want to use the front leg to drive the body straight up off the ground, but a little extra extension drive on the back leg (pushing forward) can make a big difference when you add weight.