Turkish Get Up

Muscle Groups Involved

Abs/Core - Primary
Delts - Primary
Quads - Primary

Highlights

Perform each position with control.
Keep the weight stacked over locked joints for safety and strength.
Start with a light weight until you get the coordination down.
This exercise is best used as a warm up to prime the body to move.

Description

The Turkish Get-Up is a complex and multi-step exercise that engages multiple muscle groups and enhances stability and coordination. The Turkish Get-Up improves core strength, shoulder stability, and

The Turkish Get-Up is a complex and multi-step exercise that engages multiple muscle groups and enhances stability and coordination. The Turkish Get-Up improves core strength, shoulder stability, and overall body control, making it a beneficial addition to strength training and functional fitness routines. We use it primarily as a warm up. To perform the Turkish Get Up start by lying on your back with a kettlebell or dumbbell to your side. Roll your body towards the weight and grasp the weight in your hand. Brace your core and keeping your arm in tight, roll your body back to the starting position on your back. You should now be lying on your back with your elbow bent, hand holding the weight. Press the weight up so that your arm is extended in front of you towards the ceiling. Keeping your eyes on the weight, use your free hand to push off the ground and prop yourself up onto your opposite elbow. Curl your body up to get into this position as you would if you were performing a crunch. Next, push up onto your hand while lifting your hips off the floor. From here, drive your hips forward and sweep your leg under your body into a kneeling position. Keeping your hand straight above your body, stand up. To return, reverse each step carefully, maintaining control and balance throughout the entire movement. Adjust the weight according to your strength level and focus on mastering each phase for proper form and safety.

Common Mistakes

Do not skip any steps in the Get Up. Do not throw yourself forward during t

Do not skip any steps in the Get Up. Do not throw yourself forward during the crunch portion. Do not internally rotate your shoulder during the crunch portion. Be sure to center the weight over you at all times with a locked elbow and packed shoulder. Do not drop down quickly on the negative portion of the exercise.

Pro Tips

Keep your eye on the weight to keep your balance and coordination. Do not l

Keep your eye on the weight to keep your balance and coordination. Do not look at the ceiling or the surrounding area until you have practiced this and are very comfortable with the weight. Start with light weights until you master this complicated movement.

Purpose

This exercise is technically demanding which improves coordination while ut

This exercise is technically demanding which improves coordination while utilizing your entire body to stabilize the weight. This exercise serves as a fantastic warm up for full body lifting routines and as a way to increase your physical competency.

Form

The weight should be balanced over you at all times. Be sure to line your j

The weight should be balanced over you at all times. Be sure to line your joints up so that the weight always has a direct line of support directly underneath it.

Additional Names

TGU, Turkish Stand Up, Get Up