» TGU Post to High Pelvis
This is the fourth step in the Turkish Get Up breakdown.
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.
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.