Tag Archives: Turkish Get Up

Kettlebell Get Ups for BJJ and MMA! Part 1

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Kettlebell Get Ups for MMA and BJJ
Years before I even trained with kettlebells I heard many people professing how good they were for martial arts. But never quite heard any one explaining exactly why they are good for combat sports.
Flash forward to the first time I was taught the Turkish Get Up! First thing that came to my mind was, “Oh wow!” it’s almost identical to what’s called the Technical lift in BJJ! About the only difference is, with the technical lift, on the get up part, instead of putting the knee on the ground, we bypass that and stand straight to our feet.
The Technical lift (aka: standing up in base or the technical stand up) is a mandatory movement that any Brazilian Jiu Jitsu Practitioner or MMA fighter should master. It is the proper way to stand up when someone knocks you down in a street fight or MMA fight. Also, it has a ton of direct applications in BJJ sweeps and transitions.
Other than martial arts applications, the Turkish Get Up has numerous benefits. I honestly feel that it is one of the best full body exercises you can do. I personally prefer to add a press and drive thru my elbow which targets your chest and back. When you do this, it makes the TGU more challenging because you are utilizing more muscles.
Also, I do not favor doing max reps of a TGU with a ton of weight. In the course of a BJJ match, I personally utilize the TGU or Technical lift movement numerous times. So, I make my get up training closer to that. I prefer to train an alternating Turkish get up for 2-minute rounds to get a full body workout. This also makes it highly anaerobic the same as combat sports. You can get a deeper look into my Turkish Get Up training methods in my one-month Ultimate program.
Check out the attached video in which I demonstrate a Turkish get up and a Brazilian get up. The video also demonstrates a few direct applications to BJJ and MMA. Enjoy!

What is a Kettlebell Flow? Free workout Sample!

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kb-kings-banner-for-siteThe Ultimate TGU One month kettlebell and body weight digital download is on sale for only $17 for a limited time! 4 different workouts and 3 different Kettlebell flows! Click here to take advantage of this deal!  Ultimate TGU digital download

What is a Kettlebell flow
Kettlebell and body weight are the only two training methods where you can fuse one’s personality into. This is why I love them. So naturally when I immersed myself into kettlebell training, I started to combine principles and movements from Brazilian Jiu Jitsu and MMA with kettlebell and body weight. The flow is an underlying concept that I’ve used throughout my entire 30 year martial arts career. In a fight you need to be able to seamlessly flow from technique to technique. So I implemented this concept with kettlebells. Over 10 years ago I started using kettlebell flow with my students. Back then, people were afraid to think out of the box when it came to kettlebell training. But thanks to Mark de Grasse of My Mad Methods (bought out by onnit) and my first DVD, Combat Kettlebell Systems, I broke the mold of traditional kettlebell training and started the evolution.
Now countless people are taking a stab at what they think kettlebell flows are. But I see that they are missing some key elements. So I will break down the criteria that makes up a Kettlejitsu Kettlebell flow.
1. Kettlebell flows contain 3 or more movements into one seamless pattern.
2. Each flow should be balanced on both sides of your body.
3. I do not emphasize weight since flows are performed for time.
4. My kettlebell flows are developed so that they may be easily performed in a class format.
5. Continuous motion is a key factor in a kettlejitsu kettlebell flow
6. Only one to two hinging movements per flow.
7. Each flow should contain a pushing, pressing, hinging and sometimes pulling movement
8. In a kettlejitsu flow, there is no pause or stop
In my classes we will do a kettlebell flow for one to two minutes long. Since you do not put the bell down at all during that whole period, all of your muscles, including your forearms get taxed. If anyone has ever training in BJJ or MMA, they know that after a match, your whole body is tired. Your forearms are filled with lactic acid because of all of the grabbing. If your kettlebell flows are structured properly, this is how you should feel after a round. Enclosed are a few examples of kettlebell flows in action. Enjoy!

The below video is an example of a TGU Flow taken directly from the Ultimate TGU one month Turkish Get up Program. For more on this topic, please check out How to do a basic Kettlebell Flow and How to do a basic Kettlebell Flow

This is a very popular video shot almost 4 years ago. It contains many different kettlebell flows I use in my group bootcamp classes.

This video was shot 6 years ago at the My Methods Booth at the LA fitness festival. Me, Mark de Grasse(Creator of the Onnit Academy) and John Wolf (head of the Onnit Academy) shared a booth.  Pre Onnit academy.

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Best Kettlebell Exercise for BJJ!

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jiu jitsu magazine articletgu sale $17Get the Ultimate TGU on sale now for only $17! as seen in the latest issue of Jiu JItsu magazine! Click the above banner or this link!Ultimate Turkish Get Up Program download Or, get Save $$$$ and purchase the Kettle-Jitsu Revolution 8 week program and Ultimate TGU together for only $47!!! Click the below banner or this link to save! Kj revolution/Ultimate TGU combo!New web banner package dealTurkish Get Ups are one of the initial exercises that I knew had a direct connection to MMA and Bjj. The mechanics of the TGU are almost identical to a movement in BJJ called, Standing up in base or the Technical lift. The TGU is the best kettlebell exercise for BJJ for 3 reasons. 1. You work your pushing, pulling, squatting/lunging movements all in one exercise. 2. it has numerous applications in actual BJJ techniques. 3. It works motor skills we are not accustomed to doing in every day life. Therefor it enhances your coordination. Most traditional Bjj dojos practice this via body weight on a daily basis. Standing up in base has many applications in jiu jitsu. It has also evolved into a movement necessary for the “scrambling aspect” of Mixed Martial Arts. Scrambling is the art of regaining the standing position in an MMA fight. If you are not good at scrambling, then you will have a shot career in MMA. So, drilling the mechanics of Standing up in base is a must. In the enclosed video, I have several variations of the TGU and Brazilian get up and some applications with a partner. Implement these into your mma and kb training and you will experience tremendous gains! Be sure to check out Joey Alvarado’s article on the Turkish Get Up in the latest issue of Jiu Jitsu Magazine!

Kettlebell S Get Up for BJJ/MMA

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The Kettlebell S Get Up

I think anybody who trains with kettlebells knows what a Turkish get up is. It is an amazing full body exercise. I love it and have a very particular way of teaching it. But, at my gym, I teach large groups at once. Most of the time they are vary in fitness levels. Since the TGU contains so many movements, plus the fact that involves holding the bell in an overhead lock out position, it is not always ideal to teach in that type of environment. This is what inspired me to develop the S Get Up.  I wanted to do a get up, that was challenging enough for advanced people, yet easy enough for a novice to learn and enjoy.

Like the Turkish Get up, the S Get up is a compound movement. It contains several movements rolled into one.  Like a lot of my movements, its based off of a Brazilian Jiu Jitsu position. In the SGU your legs are in an S shape that is used in many BJJ techniques.  Ive eliminated the overhead position in this get up to make it safer and easier to learn. Plus, even though it is challenging, I feel that holding a bell in the overhead position has little practicality in BJJ or life in general.

When I teach any routine in my classes, I like to break down each movement and drill each one for 30 second intervals. That way, my students get the feel for it. The same goes for the SGU.  First, I break down each step using body weigh only. Then I put it together in a flow. After drilling the body weight version for several rounds, we apply the kettlebell to it. Start by drilling the lying S press for 30 seconds on each side. Next, drill the S squats for 30 seconds on each side. Same thing with rows and cleans. You can repeat these exercises as much as you like. Then, I put it all together into a 3 minute round. 2 minutes of alternating SGU, 20 seconds of rows and Burpees for the last 30 seconds.

Please remember that you must always warm up thoroughly before rigorous training. My workouts always consist of joint mobility, core warm ups and body weight warm ups before even touching a kettlebell. For an easy to follow kettlebell warm ups and workouts, check out my Kettle-Jitsu 8 week kettlebell and bodyweight workout program! Have fun with the SGU! Oss!

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