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Could This Powerful Turkish Wrestling Exercise Be the Single Best Secret for the Cultivation of "Beautiful" Strength?
Modern-day athletic performance experts hail rewards
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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 |
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how magnificient this book and DVD is.
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| A" workout " with one "exercise" | Rated 10 out of 10 |
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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.
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| Excellent! | Rated 10 out of 10 |
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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.
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| I hate this DVD...... | Rated 10 out of 10 |
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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. |
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| What is the answer? | Rated 10 out of 10 |
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Swings and getups. That answer comes up much more often than anything else in the Hardstyle school of kettlebell lifting.
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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 |
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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.
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| Learn the proper way to preform a TGU | Rated 10 out of 10 |
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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.
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| Thorough & knowledgeable | Rated 10 out of 10 |
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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. |
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| The second DVD in the package is very good. | Rated 7 out of 10 |
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Kettlebells from the ground up comes with two DVDs and a spiral-bound reference book.
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| A "Real World" Review | Rated 10 out of 10 |
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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?
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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! | |
| Great information | Rated 8 out of 10 |
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Grey Cook and Bret Jones are masterful in their presentation of the material. I have been doing the Turkish Get Up for years. In my mind I had more than mastered the technique. Little did I know just how much I was missing. The TGU is the staple of my work out routine. This DVD set improved my TGU performance and allowed me to focus on my week points, which in turn strengthened my entire work out. Thank you sooo much for for such an AWESOME product. I'm a customer for life. |
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| Get It...You Won't Regret It | Rated 10 out of 10 |
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This is an extraordinary and creative reworking of the Get Up exercise. It will entirely revamp your approach to the Get Up in your own exercise regimen. If you teach, it offers a whole new level of movement ideas, screening and corrections. These tools are useful not only with the Get Up but with any number of exercises that use related movements. |
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| Perfect! | Rated 10 out of 10 |
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Kettlebells fromt he ground up was just perfect. I was stuck on the 40kg Get Up for a few weeks and saw no progressions. After buying Kettlebells from the ground up within 2 weeks i was doing the48kg BEAST! Just the small technique tips and progressions were well worth the money. The "progressive get-uop" is now my staple warm-up for all my clients.
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| Simple AND Easy... | Rated 10 out of 10 |
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The TGU is on the surface, a simple exercise. On the surface... Beneath it, however, lies possibly one of the keys for making life easier, which of course, we all want. In order to do that you need to buy "Kalos Sthenos," watch and read it, and practice it. A lot.
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| An exhausting few weeks... | Rated 10 out of 10 |
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Front and center, I need to say this: I never understood why we did Get Ups. I have to admit that the work of Dr. Mark Cheng and his clarification of the exercise made me "better" at teaching it, but I had no idea why.
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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! | |
| A lot more than meets the eye | Rated 9 out of 10 |
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This product has helped to redirect my thinking towards simplifying my training. The complexity of a lot of workouts these days can often be a bit much to digest. Having watched this I learned that getting a solid basis with this one 'simple' move would be well advised, before embarking upon the more complex programs (or lifts) that are commonplace these days.
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| A must have | Rated 10 out of 10 |
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Excellent, documented, detailed explanations, instructions and pointers for learning the TGU. Indispensable for those who like me, for lack of time and because of personal inclination, are mostly learning from books, on their own.
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| Word class instruction | Rated 10 out of 10 |
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As I already own Gray's 'Secrets' series DVDs, I found the first DVD of this two disc set somewhat boring, given that it goes over ground previously covered.
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| Excellent DVD | Rated 10 out of 10 |
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I was reluctant at first to purchase this DVD-afterall,I have used KBs for several years and was able to perform TGUs.Recently,I have simplified my workouts and have made the TGU one of the centerpieces of my program.I figured what the heck,I'll get the DVD and see what it's all about.The instruction, clarity,and graphics are excellent. The analysis of the TGU into small building blocks along with the corresponding drills is the best I've seen on the subject.The manual is a perfect companion piece to the DVD. For anyone(from beginners to advanced) who wants to learn the TGU,this product is essential. |
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| AWESOME instruction easy to follow and VERY HELPFUL | Rated 10 out of 10 |
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As a Kettlebell enthusiast and Personal Trainer I use the TGU and it's parts every day. This is THE "how to" and "WHY TO" do the Turkish Get up and use it to enhance what ever else you do.
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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! | |
| Excellent. Excellent. Excellent. | Rated 10 out of 10 |
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The authors of this DVD take what at first appears to be a complicated maneuver and by carefully breaking it down link by link, step by step, make learning the maneuver a very manageable task. I am not in the prime of life, being over 50 years old and overweight, so I thought that it would take me months of weight loss and strengthening to get through to the maneuver. However, since obtaining the DVD, I have been able to make progress that I thought would take me months. |
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| Disappointed | Rated 10 out of 10 |
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While this video was extremely instructive, the second disc has bombed on me after only a few times through. |
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| Back to the Basics | Rated 10 out of 10 |
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The DVD is a must for all fitness professionals who are using the FMS and corrective exercise with their clients. Gray and Brett break every step down for a complete understanding of the TGU. The manual and the "tips for the pro" is a true bonus!!! As a Physical Therapist I use the steps of the TGU as critical exercises in re-establishing the athlete's functional movement patterns. |
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| Paradigm Shift in Training... | Rated 10 out of 10 |
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I had a strong TGU before I purchased this set. I had been working it hard, great results were coming and I was proud of myself. I picked up the Kalos Sthenos because I figured my technique could use a little refining. A little? I wish. I had been doing a LOT wrong with the TGU, and this series showed me how to correct it quick fast and in a hurry. I was forced to "empty my cup" and take on a whole new method of thinking/training the TGU.
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| The Geek and the TGU | Rated 10 out of 10 |
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I'm not in the fitness profession. I'm the IT director for a school district. Unfortunately, I, like many many IT professionals, spend way too much time at a keyboard. The end result was predictable.
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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! | |
| Amazing Book on Movement and Stability | Rated 10 out of 10 |
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So glad I invested in this manual and DVD set. I really learned a lot from the whole series but particularly enjoyed the "Tips for The Pros Checklists>."
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"Read Our Simple 100% No Excuses Money Back Guarantee" |
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How sure are we that Kettlebells from the Ground Up will work for you? Simply fill out the form below and put Kettlebells from the Ground Up to work for you right now. If you are not 100% absolutely thrilled with your purchase, Dragon Door Publications will refund of your entire purchase price for up to a FULL YEAR — that's 365 days. That's how sure we are! Obviously, We would go out of business if Kettlebells from the Ground Up didn't work, the way we said, right? With the promise of a full refund if you're unsatisfied, you have nothing to lose by trying Kettlebells from the Ground Up. Go ahead — try it today. | |
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Yes, Please send me Kettlebells from the Ground Up as soon as possible. I understand my satisfaction is 100% guaranteed. Once my request is processed my package will be shipped to me immediately | |||||||||||||||
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Rated 10 out of 10
![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() Words cannot describe..
how magnificient this book and DVD is.
Kenneth Jay, MRKC |
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!
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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.
Tommyp07 |
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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 |
