A TGU is a great full body exercise that focuses on coordination, flexibility and core strength.
Start the exercise by lying flat on the ground with a kettlebell just above your right shoulder, your right knee bent, with your right foot flat on the ground, and your left leg extended. Grasp the kettlebell handle in your right hand and press it up towards the ceiling. Using your core, sit up straight keeping your arm vertical and the kettlebell up in the air. Place your weight on your left arm and lift up your hips to swing your left leg underneath you and place your left knee on the ground. Straighten at the waist, still holding the kettlebell towards the ceiling. Stand up straight to complete the first portion of the exercise.
To complete the exercise, reverse the steps by first placing you left knee on the ground. Reach and place your left hand behind you and swing your left leg through and forwards to sit down with your left leg straight out in front of you. Using your core, control the descent of your body down to the ground and slowly lower the kettlebell down above your right shoulder. You can then repeat the exercise on the opposite side.
The two sets of pictures below depict the steps of a TGU:
Part 1 - Standing Up
Part 2 - Getting Back Down
Video demonstrating a TGU
Some tips for performing a TGU include trying it first without weight, practising the sequence and progressively using heavier weight, keeping a tight core throughout the exercise, and keeping your gaze upward on your kettlebell to ensure it doesn't go off balance.
This is a really interesting exercise, which we find to be challenging across several dimensions. It's a great tool to add to your fitness repertoire!
-Tannys & Alex
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