The Turkish Get-Up is a fantastic kettlebell training exercise that brings together strength, stability, and mobility in one smooth movement. It’s often called a full-body workout because it's a compound exercise that challenges several muscle groups at once, while also helping you improve your body's coordination and balance. Whether you’re just starting out with kettlebells or have been training for a while, getting to know the Turkish Get-Up can really open up the next level in your fitness journey. Not only does it help you build a solid, whole body foundation, but it also sets you up for success with more advanced strength exercises down the road.
Benefits of the Turkish Get-Up
- The Turkish Get-Up improves entire body stability by integrating strength and mobility.
- It enhances coordination and proprioception through its complex, multi-step, full body movement.
- The exercise builds functional strength that lends to everyday activities as well as athletic performance.
- Turkish Get-Ups activate core muscles intensely, promoting a strong, stable midsection.
- It serves as an injury prevention tool by teaching control and joint integrity during dynamic motion.
- The nature of the TGU demands precise body alignment. If you have postural imbalances, this exercise will quickly highlight them and guide your body towards better, more upright positions
Creating a strong, functional body requires a blend of exercises that engage multiple muscle groups and enhance mobility. The kettlebell Turkish get-up is a great example, offering not just a full-body workout but also emphasizing core strength and stability, as well as shoulder strength. This exercise is intrinsic to developing overall body coordination, making it a valuable addition to any fitness regimen.
What You Will Need
- 1 kettlebell - choose a weight appropriate for your fitness level, typically ranging from 10 to 20 lb kettlebell for beginners
- Open workout space - enough for full-body movement
- Exercise mat - for comfort
- Water bottle - to stay hydrated during the workout
- Appropriate workout attire - ensure mobility and comfort
Turkish Get-Up Step-by-Step
Step 1: The Starting Position
Lie on your back with your right arm extended overhead, holding the kettlebell. Your right leg should be bent at a 90-degree angle with your foot flat on the ground, while your left leg is straight along the floor.
Step 2: Engage Your Core
Before beginning the movement, engage your core muscles. This provides stability and encourages proper form throughout the exercise. Pull your belly button toward your spine, tightening your abdominal muscles as if you’re preparing for a punch.
Step 3: Roll to Your Left Elbow
Using your right arm, pull your torso to the left, guiding yourself up to your left elbow. Your right foot will remain flat on the floor while your left leg stays extended.
Step 4: Transition to the left hand
Shift your weight to your left hand, straightening your left arm to support your upper body. Maintain the kettlebell overhead using your right arm.
Step 5: lift up to a half-kneeling position
Bring your left knee underneath your body, positioning it at a 90-degree angle directly behind your left foot. Your right leg should stay bent with your right foot flat.
Step 6: stand up fully
Drive through your left foot to rise to a standing position. Your right arm should remain extended overhead, keeping the kettlebell stable.
Step 7: reverse the steps to return to the floor
Step back with your right foot to lower your body into the lunge position again (reverse lunge). Lower your torso to bring your left hand to the ground, followed by your left knee.
Step 8: Elbow down to the floor
Shift your body weight back to your left side and return to the position where your left elbow is on the floor.
Step 9: return to your back
From the left elbow position, roll onto your back while guiding the kettlebell safely down to the starting position.
Video Demonstration of the Turkish Get-Up Step-By-Step
Pro Tips for the Turkish Get-Up
Incorporate a Warm Up:
Before starting the Turkish get-up, perform a warm-up routine focusing on the shoulders, hips, and core to increase mobility and prevent strains.
Focus on Form:
Prioritize maintaining good form throughout each step of the Turkish get-up. Poor form can lead to discomfort or injury, particularly in the shoulder joint or lower back.
Start Slow:
Begin with a lighter kettlebell to master the movement before progressing to heavier weights. This allows your body to adapt while minimizing injury risk.
Visualize Each Step:
Imagine each phase of the get-up as a separate movement. This mental cueing can significantly enhance your body coordination and flow during execution.
Challenge Yourself Gradually:
Once confident with the movements, incrementally increase the weight of the kettlebell while still watching for form quality. This ensures safe strength development.
Sample Kettlebell Workout With the Turkish Get-Up
Exercise | sets | reps |
|---|---|---|
Turkish Get-Up | 3 | 3 per side |
Kettlebell Swing | 3 | 15-20 |
Goblet Squat | 3 | 10-12 |
Kettlebell Row | 3 | 8-10 per side |
Kettlebell Press | 3 | 8-10 per side |
Use weight that is appropriate for your fitness level.
The Turkish Get-Up is an incredibly beneficial exercise that every person should consider incorporating into their fitness regimen. By mastering the TGU, you'll not only protect your body from future injury but also significantly improve your core strength, enhance your posture, and boost your overall functional fitness.
The path to mastery involves consistent practice, taking your time until the movement feels effortless. There is virtually no limit to the progress you can make with the Turkish Get-Up!
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