Could This Powerful Turkish Wrestling Exercise Be the Single Best Secret for the Cultivation of "Beautiful" Strength?

Modern-day athletic performance experts hail rewards
of the ancient "Turkish Get-Up"—reveal cutting edge program for both correcting and radically enhancing
your physical movement

Kettlebells from the Ground Up The Kalos Sthenos With Gray Cook, RKC and Brett Jones, Master RKC Manual co-authored with Dr. Mark Cheng, RKC Team Leader 2-DVD Set with 36 page spiral-bound manual Ordering Information Read Customer reviews of: Kettlebells from the Ground Up Average Rating: 9.8 in 26 reviews

Read article "Kalos Sthenos—The Get-Up" by Brett Jones

"Is there a best way to perform the Turkish Get-Up?" Listen to Gray Cook podcast

Contents
About the Authors
See all related FMS and CK-FMS products and workshops by Gray Cook and Brett Jones

"Kettlebells From the Ground Up is 'an inch wide and a mile deep' exploration of one of the most important exercises anyone can do. The Turkish Get-Up, as taught by Cook, Jones, and Cheng, offers a wealth of benefits: identifying the problems with your movement, correcting them, teaching you to move well, to love to move. I am hard pressed to find a sport or activity which would not benefit from this one of a kind product. Yes, it will even make your bench press go up!"

—Pavel Tsatsouline, the author of Enter the Kettlebell!

Can one exercise sequence do it all? Can one exercise provide insight into how you move? Could one exercise be the key to achieving a balanced and strong body?

Well, according to the two of the most highly regarded "Engineers of Movement Mastery", Gray Cook and Brett Jones, the answer is a resounding Yes!

When past Super Bowl champion teams have wanted to ensure their athletes are moving at full potential, Gray Cook has been their go-to guy. When Pavel and Dragon Door wanted similar results with their certified RKC instructors, they invited Gray Cook and Brett Jones to design the CK-FMS certification program to fill that need.

Turns out, one of the absolute cornerstones, one of the greatest success breakthroughs Gray and Brett contributed was an astonishingly thorough re-engineering of the revered Turkish Get-Up.

Although the Turkish Get-Up has always been a staple, core exercise taught at the RKC, Gray and Jones consider it a vastly under-appreciated and under-used method. A fundamental drill, as important to high-level performance as the classic kettlebell Swing.

So Gray and Brett, with additional masterly contributions from Dr. Mark Cheng, have created a brilliantly comprehensive instructional guide that every RKC and every serious athlete will want to watch and learn from many, many times.

Kettlebells From the Ground Up not only introduces you to the basics of the Turkish Get-Up, but provides you with all the tools you need to master this movement. In a carefully progressive, 7-step process Gray and Brett help you toward Get-Up perfection.

And as you would expect of these Masters of Movement Engineering, they don't just stop at showing you how to perform the exercise. Discover why the Turkish Get-Up is simultaneously a profound and broad-ranging assessment tool, a tremendously effective corrective strategy and a formidable workout where the sky's the limit for athletic accomplishment.

For lay comrades, the language is kept simple and clear. But for the pros who need the extra background, each of the 7 Steps has a "tips for Pros" section that alone is worth the price of admission.

The old time strongmen used the Get-Up as an "entrance exam" requiring a 100-pound Get-Up on each side before beginning any other training. The Turkish Wrestlers used the Get-Up to train for combat and grappling. And today the Get-Up represents an opportunity for everyone to regain the "beautiful strength" and symmetry that our so-called fitness routines should bring us—but invariably don't!

As Gray Cook has so eloquently stated: "modern fitness techniques can actually allow us to stack fitness on dysfunction." Meaning that we can actually take a "bent frame" and put a bigger engine in that car. Not a great idea…

To perform safely at our peak, year-in, year-out, we need to cultivate a "symmetry of strength and movement". Enter the Get-Up!

Because the Get-Up can provide us with that crucial Left to Right assessment of movement and strength… At each of the 7 steps on the Kettlebells from the Ground Up DVD you will know if the movement, stability and strength is equal. The exercise actually becomes an assessment.

"Some schools of Chinese medicine…refer to the shoulder and hip joints as the Four Knots and where there is an imbalance of tension or strength in any of the Four Knots problems…can occur…" Dr. Mark Cheng brings us this excellent description of the interplay between shoulders and the hips. Modern reductionist fitness philosophy has people attempting to isolate pieces and parts of the body into something called "fitness". But this is simply not how the body works. Movement is an incredibly complicated concert of agonist/antagonist muscle action coordinated by a web of neurological input.

So how about simply cutting to the chase—while maintaining this exquisite integrity— by performing an exercise that requires us to move our body around a stabile shoulder coordinated through mobile hips? Sounds like the Get-Up doesn't it? Correct. Correct…

The beginning for the Get-Up represents a very primitive rolling pattern. Many of us actually lose this rolling pattern as we age. But loss of this fundamental pattern can—and usually does—create a cascade effect through the body of dysfunction and compensation.

If an individual is having issues with the beginning of the Get-Up it could be because of a defective rolling pattern—and working on the first part of the exercise can "bring back" this primitive movement pattern. With a welcome upgrade to your overall athletic performance.

When you progress through each step of Kettlebells from the Ground Up, you'll be self-engineering a whole series of similar athletic performance breakthroughs, one building on the next for an ever more elegant and powerful overall result.

If you're currently dissatisfied in ANY WAY, by the quality of your movement, then you owe it to yourself to grab a copy of Kettlebell from the Ground Up NOW—and fix what needs to be fixed.

If you don't oil your vehicle or don't put air in a flat tire, you're heading for serious trouble. It's not a case of if, it's a case of when.

Our bodies are no different.

Unfortunately, we often scrimp and shortchange our bodies by neglecting or procrastinating on this crucial self-maintenance. Ironically, often the more skilled we are as athletes the more procrastinate on fixing our dysfunctions. Bad idea!

The Kettlebell from the Ground Up program—designed by two absolute masters of the game—could just be a life-saver for your athletic performance. Go for it!

Customer reviews of: Kettlebells from the Ground Up	Average Rating 9.8 in 26 reviews
Words cannot describe..	Rated 10 out of 10
how magnificient this book and DVD is. Here is a true testament to the power of beautiful strength.I coach some of the best swimmers Denmark has to offer. Swimmers are notorious known for having bad shoulders and I am constantly working on perfecting their movement patterns. One young female swimmer (16 yrs of age) was having servere lower back and shoulder pain. Her FMS score was an asymmetrical 11 with pain. In 8 weeks the situation had greatly improved. For the first four weeks I worked with her TGU the Khalos Stenos way and then added the kb swing after that. So basically she was doing the PM for her conditioning with a emphasis on the Khalos Stenos progressions. Her FMS score is now a symmetrical 19 and just set 7 danish national records. All painfree! The most important program for anybody is in my mind the PM with the TGU done Khalos Stenos style- It is truly a life of learning with amazing results! thank you Gray, Brett and "Doc" Kenneth Jay, MRKC - Denmark
A" workout " with one "exercise"	Rated 10 out of 10
I am a Physical Therapist and Personal Trainer working with patients and clients with a wide variety of impairments and functional limitations. For me, having good instruction on how to implement movements like the Turkish Get Up safely with patients and clients has been most helpful. The information for the professionals section was well done and each step is easy to access when one needs reviewing. I have taken the FMS and the SFMA and seen each of the Secrets Of (Core, Primitive Patterns, Shoulder, Hip and Knee) series and reference is made to some of that material which is helpful if the professional needs further reference. If your a professional working with clients or patients who have performance or weight loss goals you WILL benefit greatly from watching these DVD's and using the information as instructed. Thomas Perreault, DPT Tommyp07 - Rochester, NH
Excellent!	Rated 10 out of 10
I'm not a physical therapist, coach or RKC. I'm just a regular guy who loves to train with kettlebells; particularly the Turkish Get Up. When I found out about 'Kettlebells from the Ground Up' I jumped on it. I'd been doing 24kg get ups with really good, Hard-Style form. After one session of practice with my 16kg using the drills from this package, I discovered where my body really wants to be during the TGU and I could feel my form improve throught the session. The gentlemen who have produced this material have done a great service for me. I'll be using 'Kettlebells from the Ground Up' as I progress through the weights. This manual and DVD set is worth every penny. Bill Shailer (bill1156) - Cheshire, CT USA
I hate this DVD......	Rated 10 out of 10
I've been working with kettelbells for 2 years now. I've tried the TGU over and over, hating every minute of it. I never felt comfortable in this exercise. Cook and Jones have broken this exercise down incrementally, allowing even a heavy weight like myself to perform and benefit from this challenging exercise.I regret not having this information 2 years ago to start with. You will not be disappointed in this DVD. Joel H. - Oklahoma
What is the answer?	Rated 10 out of 10
Swings and getups. That answer comes up much more often than anything else in the Hardstyle school of kettlebell lifting. Pavel has described the swing as the "Sanchin Kata" of the kettlebells. If that is true (and I certainly ain't gonna be the one to argue with it) then the Kalos Sthenos Getup is the Sun Salutation. This product digs deep into the oldtime strongman and martial traditions, showing how to use the getup almost as a stand alone exercise system. Beautiful Strength indeed. Dave Whitley, SRKC - Nashville TN USA
Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to Kettlebells from the Ground Up. I want to order Kettlebells from the Ground Up NOW and understand that I am ordering with ZERO RISK because Kettlebells from the Ground Up comes with a 100% satisfaction guarantee for one full year!
Worth every penny, and more	Rated 10 out of 10
I'm a newbie. In March, I could't even do 1 pull up. I started kb swings and tgu. after maybe 2 weeks, not only could I perform 1 pull up, I could do 2 without kipping. I noticed too that my shoulders were already getting stronger. I didn't think that just performing that static pressing the kb could make my shoulders strong so quick. I decided to look more into the TGU. I bought the KBFTGU. Was I shocked at how wrong I was doing the get up. This program teaches you the correct way to do a tgu, gives you exercises and stretches to do, to help you perform each stage of the movement correctly. Learning the "Brettzel" was worth the price of admission by itself. Now after a month with the program , I can perform 8 TGU on each side ( not alternating arms) with my 16k bell, and I can perform 10 pull ups. I think that the TGU is one of the best exercises that anyone can have in their toolbox. Get the dvds and manual, if you want to improve how you do the movement, and increase your overall strenght. James Lippiatt - Miami, Florida United States
Learn the proper way to preform a TGU	Rated 10 out of 10
THE KBFTGU manual and DVD are invaluable tools to have my kettlebell training. I have learned something new about the TGU every time I practice the movement. When I started training with kettlebells in March 09, I couldn't preform one pullup, and I couldn't even hold a negitive but for maybe a second or two. Once I started practicing the TGU, I didn't think that this simple movement would do much good. At this time I had a 25lb kb that I purchased from a sporting good store. I was able to "get up" fairly easy with this bell. Well within a week of starting TGU, I was able to preform 2 pullups with my head way above the bar without any struggle at all. Never in my life have I been able to do a single pullup. The only difference was that I had stared training TGUs. Now its July 09, and I can proudly say that I can perform 8 great pullups and can do 3 pullups with the 25lb kettlebell hanging on my foot. To make a long story short, If I can increase my overall strength from 0-8 pullups almost overnight using just swings, and TGU anyone can. The manual and DVD will get you performing the TGU movement correctly, giving you extra stretches, and exercises to to help your body move in the correct pattern that it was meant to move in. I know this review is long, just trust me, get the dvd, practice the TGU the way Mr Cook, Jones, and Cheng suggest. I promise if you do, you'll see great gains. This movement, simple yet complex, is in my opinion the best exercise anyone can do for their body. James Lippiatt - Miami, Florida United States
Thorough & knowledgeable	Rated 10 out of 10
Gray and Brett provide easy to follow, step by step, instruction on the seven positions for the TGU. I find that referring to both the DVD and the manual ensure refinement and mastery of the technical aspects of each position. I replay each chapter of the DVD as often as I need and I keep the manual by my side when I'm on the floor for easy reference. You won't find better instruction anywhere. These guys are experts. Presented in an engaging and friendly manner. Tom Snow , KB user 2.5 years. - Montecito, CA 93108
The second DVD in the package is very good.	Rated 7 out of 10
Kettlebells from the ground up comes with two DVDs and a spiral-bound reference book. The first DVD is hardly worth watching, anyone who would spend the money to buy this already knows that the Turkish Get-up is a great exercise and doesn't need to spend an hour being told this again. In contrast the second DVD is terrific - the get-up is broken down into 7 movements and each is clearly expalianed and demonstrated along with a number of supplimental exercises and stretches. The book is a useful reference when you don't want to go back and watch the second DVD again but it could have been better. In many places in the book is is suggested that for more information on a topic you need to buy the "Secrets of ..." series of DVDs by the same authors. Given the price of KBs From the Ground Up, I felt a little insulted by the numerous sales pitches for other products and that it would have been entirely appropriate to put a lot more supplimentary material into the book. Pete Whittaker, a sometimes athlete/engineer - Golden CO
A "Real World" Review	Rated 10 out of 10
I admit it: I always hated the Get Up. I just didn't see the point. Yes, for wrestlers and fighters, I saw the point, but what about the rest of us? Then, at the USMC Cert, Dr. Mark Cheng simply said to me: "It might take years to mine all the gems in the Program Minimum." The PM, as we all know, is simply mixing the Swings and the TGU. Well, anything Mark tells me is something I take to heart. Was I missing something? When I first popped open, "Kbells from the Ground Up," and started watching and taking notes, I was amazed. As a strength coach, this little series of "moving moments" gave me a daily chance to assess my athletes (up to 65 at once!) without anything more technical than "raise your right leg" or "roll your head." Folks, as a coach, you can have 30 assistant coaches running around but you never get the feedback that you need. With the KS system, the athlete "knows" that this or that is stiff or weak and can instantly apply the fix. These past three months have been amazing in the community. Jay's VO2 book has changed the teaching of the snatch, the new "Return of the Kettlebell" is the standard for teaching "the next level," and "Kbells from the Ground Up" will change the way you think and approach the Get Up forever. It is a one stop assessment tool, a great workout and a magnificent book. I can't recommend it enough. Even if you don't coach a dozen athletes, use the tools in this work on yourself and amaze yourself with the simple insights about day to day issues that you instantly address in just a few minutes of "testing." Great, great stuff... Dan John, RKCTL - Murray, Ut
Yes! I am ready to take my strength, energy and health to undreamt-of new heights thanks to Kettlebells from the Ground Up. I want to order Kettlebells from the Ground Up NOW and understand that I am ordering with ZERO RISK because Kettlebells from the Ground Up comes with a 100% satisfaction guarantee for one full year!
See all reviews of Kettlebells from the Ground Up

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Rated 10 out of 10 Words cannot describe.. how magnificient this book and DVD is. Here is a true testament to the power of beautiful strength.I coach some of the best swimmers Denmark has to offer. Swimmers are notorious known for having bad shoulders and I am constantly working on perfecting their movement patterns. One young female swimmer (16 yrs of age) was having servere lower back and shoulder pain. Her FMS score was an asymmetrical 11 with pain. In 8 weeks the situation had greatly improved. For the first four weeks I worked with her TGU the Khalos Stenos way and then added the kb swing after that. So basically she was doing the PM for her conditioning with a emphasis on the Khalos Stenos progressions. Her FMS score is now a symmetrical 19 and just set 7 danish national records. All painfree! The most important program for anybody is in my mind the PM with the TGU done Khalos Stenos style- It is truly a life of learning with amazing results! thank you Gray, Brett and "Doc" Kenneth Jay, MRKC Denmark

Rated 10 out of 10 A" workout " with one "exercise" I am a Physical Therapist and Personal Trainer working with patients and clients with a wide variety of impairments and functional limitations. For me, having good instruction on how to implement movements like the Turkish Get Up safely with patients and clients has been most helpful. The information for the professionals section was well done and each step is easy to access when one needs reviewing. I have taken the FMS and the SFMA and seen each of the Secrets Of (Core, Primitive Patterns, Shoulder, Hip and Knee) series and reference is made to some of that material which is helpful if the professional needs further reference. If your a professional working with clients or patients who have performance or weight loss goals you WILL benefit greatly from watching these DVD's and using the information as instructed. Thomas Perreault, DPT Tommyp07 Rochester, NH