Turkish Get-Up: Benefits, Muscles Worked, and Step-by-Step Guide

How to do get ups?

The Turkish Get-Up is a highly effective, full-body exercise that systematically moves the body from a lying to a standing position and back down, building strength, stability, and mobility through a series of controlled, sequential movements.

Introduction to the Turkish Get-Up

Often hailed as a "master movement," the Turkish Get-Up (TGU) is a complex, multi-joint exercise that demands full-body coordination, strength, and mobility. Originating from ancient wrestling and strongman traditions, the TGU typically involves holding a kettlebell, dumbbell, or other weight overhead while transitioning from a supine (lying on your back) position to standing, and then reversing the movement back to the starting point. It's not just an exercise; it's a movement pattern that integrates nearly every muscle group, making it an unparalleled tool for functional fitness, injury prevention, and athletic development.

Benefits of the Turkish Get-Up

The TGU offers a comprehensive range of benefits that extend beyond mere strength gains:

• Enhanced Core Stability: Every phase of the TGU requires intense core engagement to stabilize the spine and transfer force, building resilient abdominal and oblique strength.
• Improved Shoulder Stability: Holding a weight overhead throughout the entire movement significantly strengthens the rotator cuff and surrounding musculature, improving shoulder health and resilience.
• Increased Hip Mobility and Strength: The transitions involve dynamic hip flexion, extension, and rotation, fostering greater range of motion and strength in the hip joint.
• Full-Body Strength Development: From the grip to the glutes, the TGU works the entire kinetic chain, promoting integrated strength rather than isolated muscle development.
• Better Balance and Coordination: The sequential nature and constant shifts in body position challenge and improve proprioception and intermuscular coordination.
• Greater Body Awareness (Proprioception): Performing the TGU slowly and deliberately helps individuals understand how their body moves through space.
• Injury Prevention: By strengthening stabilizing muscles and improving movement patterns, the TGU can reduce the risk of injuries, particularly in the shoulders, back, and hips.
• Unilateral Strength: As it's performed one side at a time, it helps address muscular imbalances between the left and right sides of the body.

Muscles Worked

The Turkish Get-Up is a true full-body exercise, engaging a vast array of muscles synergistically:

• Core: Rectus abdominis, obliques (internal and external), transverse abdominis, erector spinae.
• Shoulders: Deltoids, rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis), serratus anterior.
• Back: Latissimus dorsi, rhomboids, trapezius.
• Hips & Glutes: Gluteus maximus, medius, and minimus, hip flexors (iliopsoas).
• Legs: Quadriceps, hamstrings, adductors.
• Arms: Triceps, biceps (stabilizing), forearm flexors (grip).

Step-by-Step Guide: How to Perform the Turkish Get-Up

Mastering the Turkish Get-Up requires patience and attention to detail. Always start with no weight, or a very light weight, focusing on perfect form.

Preparation:

• Lie on your back with the weight resting on your chest.
• Side with the weight (working side): Bend the knee of this leg, planting the foot firmly on the floor.
• Opposite side (non-working side): Arm extended out at a 45-degree angle from your body, leg extended straight out.
• Press the weight overhead with the working arm, locking the elbow. Keep your eyes on the weight throughout the entire movement.

Phase 1: The Roll to Elbow

1. Initiate the Roll: Drive through your planted foot on the working side. Simultaneously, push off the floor with your extended non-working arm and roll your torso up towards your non-working elbow.
2. Position: Your non-working elbow should be directly under your shoulder, providing a stable base. Keep the working arm locked overhead, eyes on the weight.

Phase 2: The Roll to Hand

1. Push Up: From your elbow, push firmly into the floor with your non-working hand, lifting your torso further.
2. Position: Your non-working hand should now be directly under your shoulder, fingers spread wide for stability. Keep the working arm locked, weight overhead, eyes on the weight.

Phase 3: The Hip Bridge and Sweep

1. Bridge: Drive through your planted foot (working side) and your non-working hand to lift your hips off the floor, creating a straight line from your head to your bent knee.
2. Sweep the Leg: While maintaining the hip bridge, sweep your non-working leg under your body and back, placing the knee directly under your non-working hip.
3. Position: You are now in a half-kneeling position, supported by your working foot, your non-working knee, and your non-working hand (which is still on the floor).

Phase 4: The Windshield Wiper (Optional Adjustment)

1. Reposition: If your non-working hand is still on the floor, you can "windshield wiper" your non-working foot (the one that was extended) so that your shin is perpendicular to your planted foot (working side). This sets you up for a more stable transition.

Phase 5: The Kneeling Lunge (Torso Upright)

1. Lift Off Hand: Drive through your working foot and non-working knee to lift your non-working hand off the floor.
2. Position: Come to a full half-kneeling position, with your torso upright and facing forward. Your working arm is still locked overhead, eyes on the weight. Your non-working knee is under your non-working hip, and your working foot is planted forward.

Phase 6: The Stand Up

1. Step Up: From the half-kneeling position, step forward with your non-working leg (the one that was swept back), driving through both feet to stand tall.
2. Position: You are now standing upright, with the weight locked overhead.

Phase 7: The Descent (Reverse the Movement)

1. Lunge Back: Step back with your non-working leg into a reverse lunge, returning to the half-kneeling position.
2. Hand to Floor: Reach your non-working hand back to the floor, placing it directly under your shoulder.
3. Sweep Leg Forward: Lift your hips slightly and sweep your non-working leg forward, extending it straight out.
4. Lower to Elbow: Slowly lower your torso down, bending your non-working arm to land on your elbow.
5. Lower to Back: Continue to lower your body down, until your back is flat on the floor.
6. Return Weight: Bring the weight back to your chest, then carefully set it down.

Common Mistakes to Avoid

• Rushing the Movement: The TGU is about control, not speed. Each phase should be deliberate.
• Losing Sight of the Weight: Your eyes should be fixed on the weight overhead to maintain shoulder stability and balance.
• Bent Elbow/Unstable Shoulder: The working arm must remain locked and the shoulder packed (pulled down and back) to protect the joint.
• Lack of Core Engagement: Allowing the back to arch or sag compromises spinal stability.
• Flopping Down: The descent should be as controlled and precise as the ascent.
• Ignoring Mobility Restrictions: Forcing the movement with limited hip or shoulder mobility can lead to compensation and injury.

Progression and Regressions

Regressions (Making it Easier):

• No Weight: Master the bodyweight TGU first, focusing on perfect form and transitions.
• Shoe on Fist: Balance a shoe on your closed fist to provide feedback on shoulder stability. If the shoe falls, your arm is not stable.
• Partial Get-Ups: Practice only the first few phases (e.g., up to the elbow, or up to the hand) to build strength and confidence in specific segments.
• Light Kettlebell/Dumbbell: Start with a very light weight (e.g., 4-8kg kettlebell or 5-10lb dumbbell).

Progressions (Making it Harder):

• Heavier Weight: Gradually increase the load as your strength and control improve.
• Slower Tempo: Increase time under tension by performing each phase more slowly and deliberately.
• Bottoms-Up Kettlebell: Holding the kettlebell upside down challenges grip strength and shoulder stability significantly.
• Tactical Get-Up: Maintaining a standing position for a short period before reversing the movement.

Integrating the Turkish Get-Up into Your Routine

The TGU is versatile and can be incorporated into various parts of your training:

• Warm-up: Use a bodyweight or very light TGU as part of your warm-up to mobilize joints and activate key muscle groups.
• Skill Practice: Dedicate 10-15 minutes at the beginning of a workout to practice the TGU with light to moderate weight, focusing on form.
• Strength Training: Incorporate the TGU as a primary strength exercise, performing 1-3 repetitions per side for 2-4 sets.
• Conditioning: Use lighter weights for higher repetitions as part of a circuit or conditioning workout.

Conclusion

The Turkish Get-Up is more than just an exercise; it's a fundamental movement pattern that builds integrated strength, stability, and mobility from the ground up. By patiently learning and consistently practicing its intricate phases, you will not only enhance your physical capabilities but also develop a profound sense of body awareness and control. Embrace the challenge, prioritize perfect form over heavy weight, and unlock the immense benefits this ancient movement has to offer for long-term health and athletic performance.