For the best strength results, Cavemantraining has defined the time to complete the TGU as follows. These times will turn this into a super griding movement which is great for staying under tension and showing you control the movement and not vice versa.
The time to take for completing the TGU is approx. 20 seconds to get up and 18 seconds to get down. If you include the safety roll, chest press, and preparation then you can count 1 minute per rep. Broken down as follows. Again, these are approximate but definitely not impossible and also tested in a real environment.
- 4 seconds—elbow
- 3 seconds—hand
- 3 seconds—hips
- 2 seconds—knee
- 3 seconds—kneel up
- 1 second—line up
- 4 seconds—stand up
20 seconds in total to get up.
- 4 seconds—reverse lunge
- 1 second—line up
- 3 seconds—post on the hand
- 2 seconds—kick through
- 2 seconds—sit down
- 2 seconds—elbow
- 4 seconds—shoulder blades
18 seconds in total to get down.
If you add the safety roll, getting into position, chest or triceps press, preparation, and also the lowering of the bell to the ground then it takes approx. 1 minute per rep.
Should a TGU Be Performed Slow or Fast?
The TGU should be performed as slow as is required while maintaining good form and technique. The slower you do it the longer you’re under tension and the more you can demonstrate that you have the weight under control. Faster is easier, faster is also more prone to injury. Does that mean a TGU should never be done fast? No, it does not. If you are in complete control of the weight and can perform a super slow TGU with that weight and doing it fast works toward the goal you’re working for then do it.
The right progression to the TGU is bodyweight only, then using a light weight, slow and controlled pace, then super slow pace, heavier weight, full control, and then faster if needed. In general, the TGU is much better served as a slow grinding exercise though.
To master the Turkish Get-Up and many other Get-Up variations check out Master The Get-Up by Cavemantraining.
Fun fact. I have programmed the TGU with 10 seconds per movement (or several combined) totaling about 60 seconds to get up and 60 seconds to get down. That’s 2 minutes under the weight per repetition. Perform 10 reps and you have a 20 minutes workout. Show us your griding TGU in our group.