In this product, Charlie breaks the Turkish get-up into individual positions, transitions, and coaching decisions rather than treating it as one uninterrupted exercise.

You will first examine the joint requirements of the get-up, including the motion and control needed at the wrists, elbows, shoulders, scapulae, toes, ankles, knees, hips, thoracic spine, trunk, and neck. Charlie explains why the full sequence does not have to be appropriate for every person and how individual portions can be selected or omitted according to the positions someone can access and control.

The lesson progresses through the get-up without load, with a shoe balanced on the fist, and then with a kettlebell. You will learn the sequence Charlie uses to organize the movement:

Punch and roll to the back of the shoulder
Post to the elbow
Post to the hand
Move foot to foot or use a giant bridge
Sweep the knee toward the hand
Hip check and get up
Square the body
Stand up
Take a giant step back
Drop to the knee
Windshield-wiper the lower leg
Run the hand down
Sweep the leg through
Return to the elbow, shoulder, and back

Charlie demonstrates why the initial transition is a roll rather than a crunch, how the body remains positioned beneath the load, and how pressure through the supporting hand and foot contributes to the movement. You will also see how hand placement, shoulder position, toe motion, knee position, stance adjustments, and the direction of force affect each stage.

The shoe drill introduces an immediate form of feedback: moving too quickly or losing control causes the shoe to fall. From there, Charlie discusses how kettlebell load can be selected according to the intended effort, repetition scheme, and the person’s ability to maintain the required positions.

Throughout the lesson, you will examine when to coach a specific portion of the get-up, when to repeat one section independently, and when to choose another exercise for the intended training demand. Charlie shows examples of stopping at the elbow, hand, or bridge; repositioning the supporting hand; and using movements such as the downward dog when the full get-up is not the appropriate shoulder challenge.

The lesson also returns to the broader process of evaluating training decisions. Charlie outlines four purposes of a warmup—raising tissue temperature, preparing available mobility, preparing the central nervous system, and rehearsing the movements that follow—and discusses measuring changes rather than adopting a method solely because someone recommended it.

This is T=R™ applied to the Turkish get-up: identify the positions required, determine which portions are available, load only what can be controlled, and use each stage as both an exercise and an opportunity to observe how the person organizes movement. You will leave with a defined get-up sequence, regressions and partial variations, coaching cues for each transition, and a process for testing whether the methods you use produce the response you intended.

T=R Courses

Every product in this library represents years of Charlie’s work with patients, clients, and athletes, and each one reflects a different point in the evolution of his philosophy and practice.