Lie supine next to a kettlebell.  Execute the first three steps in the Turkish Get Up until you reach the beginning of step 4 known as post to high pelvis.  As a reminder, proficiency is imperative in the first three steps prior to engaging in step 4. 

The high pelvic bridge came from a version of  the TGU to  both  develop  hip  extension  and  to  serve  tactical  purposes.  For  tactical  purposes,  the  high  pelvic  bridge  develops  the  ability to drive  the  hips upward  and  forward  to  create  space  for  moving  the  legs  backward  into  a  more  favorable  base.  Therapeutically,  it  also  creates a  nice  stretch  for  the pectoral muscles  of  the  base  arm  and  activates  the muscles of  the posterior chain.  The  ideal execution of this movement requires  the  elevation  of  the  hips  as  high  as  possible  towards the ceiling, while keeping  the hips as  close  to  level  as  possible  but without hyper- extending  the  lumbar  spine.  The  elevation  comes from driving off of the right hand and both heels (but predominately from the left foot).  All of  this  is done while maintaining  and observing  the principles of movement laid  out  in  the  previous steps while at the apex of the bridge. 

Important

o Keep the neck long and relaxed.

o Keep the chest extended.

o Keep the shoulders packed and sheathed.

o Keep the elbows locked.

o Keep the pressing kettlebell wrist straight. 

The  Post  to High  Pelvis  is  a  challenging  transition  for  the  lower  body.  For  the  severely de- conditioned, there are easier TGU sequences. However these easier sequences do not  deliver the  same benefits that the High Pelvis version does. If you’re completely unable  to  lift  your hips off  the  ground, you can  try an alternative version in which you  tuck the extended (right)  leg  under  the  left and use  it to push your hips  forward and upward off the ground  into a  low crouch. But  remember that  the goal isn’t just to get the weight up overhead. It’s to do  it in a way that  honors  all of the movement patterns that we’re presenting you with. While the alternative version still offers a great deal of benefit  for the shoulders and upper body,  the version we present  to you here is truly a full-body training method. Because both hips go into  extension,  this is a  strong  core challenging movement.   

Make sure  that  as you descend, you do so slowly and keeping  the base shoulder every bit  as packed  down as  the  top shoulder.  It’s often during  the  descent portion that people  tend  to  zone  out and lose  the integrity of the movement. Don’t be one of them.  Note how you breathe. Note your  elongated axis leg.   Note  your ability to automatically maintain vertical with  the kettlebell.