The One-Arm Get-Up: Benefits, Execution, and Progression

How Do You Get Up With One Arm?

Getting up with one arm, commonly referred to as the one-arm Turkish Get-Up (TGU), is a foundational full-body exercise that builds integrated strength, stability, and mobility, executed by transitioning from a supine position to standing while maintaining control of a single overhead load.

Introduction to the One-Arm Get-Up

The ability to "get up with one arm" refers to a highly sophisticated and functional movement pattern, most famously embodied by the Turkish Get-Up. While it can be performed with just bodyweight, its true potential for developing robust, integrated strength is unlocked when performed with a single overhead load, typically a kettlebell. This exercise is not merely about standing up; it's a meticulously controlled, multi-stage process that challenges stability, mobility, and strength across numerous joints and muscle groups simultaneously. For fitness enthusiasts, personal trainers, and kinesiologists, mastering the one-arm get-up offers profound benefits for injury prevention, athletic performance, and foundational movement competency.

The Turkish Get-Up: A Foundation

Before delving into the specifics of the one-arm variation, it's crucial to understand the Turkish Get-Up (TGU) as a complete movement. Originating from ancient wrestling and martial arts, the TGU is a slow, deliberate exercise composed of several distinct phases that transition the body from lying on the ground to standing, and then back down again, all while maintaining an overhead load. It is a true test of full-body integration, demanding coordination between the core, shoulders, hips, and limbs.

Why Master the One-Arm Get-Up?

The one-arm get-up is more than just a party trick; it's a powerful tool for developing comprehensive physical attributes:

• Exceptional Core Stability: Every phase of the TGU demands intense engagement of the deep core musculature, particularly the obliques and transverse abdominis, to brace the spine and transfer force efficiently.
• Shoulder Health and Stability: Holding a weight overhead throughout the complex movement pattern strengthens the rotator cuff, deltoids, and scapular stabilizers, improving shoulder resilience and range of motion under load.
• Integrated Full-Body Strength: It trains the body as a single unit, teaching how to link strength from the ground up, engaging the legs, hips, back, and arms in a coordinated kinetic chain.
• Unilateral Strength and Balance: Working one side of the body at a time helps correct muscular imbalances and enhances proprioception and balance.
• Mobility Enhancement: The various transitions require and improve mobility in the hips, thoracic spine, and shoulders, addressing common restrictions.
• Proprioception and Body Awareness: The slow, controlled nature of the movement forces heightened awareness of body position in space.

Anatomy & Biomechanics of the One-Arm Get-Up

The one-arm get-up is a symphony of muscular activation and joint articulation. Key muscle groups involved include:

• Core Musculature:
  • Obliques: Crucial for the initial roll and maintaining spinal stability during transitions.
  • Rectus Abdominis: Assists in spinal flexion during the initial sit-up phase.
  • Transverse Abdominis: Provides deep core bracing throughout the movement.
• Shoulder Girdle:
  • Rotator Cuff (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis): Essential for stabilizing the humeral head in the glenoid fossa, especially under overhead load.
  • Deltoids: Primarily responsible for shoulder abduction and flexion, maintaining the overhead position.
  • Serratus Anterior & Trapezius: Stabilize the scapula, allowing the arm to move freely and powerfully.
• Hips and Legs:
  • Gluteus Maximus & Medius: Drive hip extension and abduction, particularly during the bridge and sweep phases.
  • Hamstrings & Quadriceps: Essential for standing up and controlling the descent.
  • Hip Flexors: Involved in positioning the legs for the sweep.
• Back Muscles:
  • Latissimus Dorsi: Aids in shoulder stability and can contribute to overall trunk rigidity.
  • Erector Spinae: Maintains spinal extension and stability, especially when upright.

Biomechanically, the TGU emphasizes proximal stability for distal mobility. This means a strong, stable core and shoulder girdle are prerequisites for efficient movement of the limbs and the entire body. It also highlights the concept of tension and relaxation – knowing when to create maximal tension (e.g., bracing the core) and when to allow for controlled, fluid movement (e.g., sweeping the leg).

Step-by-Step Execution: The One-Arm Turkish Get-Up (with a Kettlebell)

While verbal instructions can guide, hands-on coaching is invaluable for mastering the TGU. Always start with a very light weight or even just a shoe on your fist to practice the path.

The Ascent (Lying to Standing):

1. Starting Position (Lie on Back):
   • Lie supine on the floor.
   • Press the kettlebell overhead with one arm (e.g., right arm).
   • Bend the knee on the same side as the working arm (right knee bent, right foot flat on floor).
   • The opposite leg (left leg) is straight and angled about 45 degrees out from the body.
   • The non-working arm (left arm) is straight out to the side, palm down, angled about 45 degrees from the body.
   • Key: Keep eyes on the kettlebell throughout the entire movement. Pack the shoulder of the working arm down and back.
2. Roll to Elbow:
   • Press through the bent foot and the non-working arm's heel.
   • Crunch up and roll onto the non-working elbow (left elbow). Keep the working arm locked straight overhead.
   • Key: Avoid shrugging the working shoulder. Maintain a strong, straight line from the kettlebell through the wrist and shoulder.
3. Post to Hand:
   • Push off the non-working elbow, extending the non-working arm straight, posting up onto the non-working hand.
   • The hand should be directly under the shoulder, fingers pointing away from the body.
   • Key: Create space under your hips. Maintain a stable shoulder and extended arm overhead.
4. Sweep the Leg:
   • Lift your hips high off the ground by driving through the bent foot and the posted hand.
   • Sweep the straight leg (left leg) back and through the space created by your elevated hips and planted hand, positioning it behind you in a kneeling lunge position.
   • Key: Hips must be high enough for the leg to clear easily. Ensure the knee lands softly and directly under the hip.
5. Half-Kneeling:
   • With the back leg now in a kneeling position, bring your torso upright, lifting the non-working hand off the floor.
   • You are now in a half-kneeling position (e.g., right knee bent in front, left knee on the ground behind). The kettlebell is still overhead.
   • Key: Ensure front foot, back knee, and kettlebell are in a straight line. Maintain core tension.
6. Stand Up:
   • Drive through both feet, standing up tall.
   • Step the back leg forward to meet the front leg.
   • The kettlebell remains locked overhead.
   • Key: Control the movement, avoid leaning excessively.

The Descent (Standing to Lying):

The descent mirrors the ascent in reverse, executed with the same control and precision.

1. Step Back to Half-Kneeling:
   • Step back with the non-working leg (e.g., left leg), lowering into a half-kneeling position.
   • Key: Maintain an upright torso and stable overhead arm.
2. Hand to Floor:
   • Reach the non-working hand (left hand) to the floor, placing it directly under the shoulder, fingers pointing away from the body.
   • Key: Maintain hip hinge and control.
3. Sweep the Leg Through:
   • Shift weight onto the planted hand and front foot, lifting the hips.
   • Sweep the front leg (right leg) forward and through, extending it straight out.
   • Key: Keep hips high to clear the leg.
4. Lower to Elbow:
   • Control the descent, lowering onto the non-working elbow (left elbow).
   • Key: Avoid collapsing; maintain core tension.
5. Lie Down:
   • Slowly lower back to the starting supine position, controlling the kettlebell overhead.
   • Key: Keep the working arm locked and stable until the kettlebell is safely on the ground.

Prerequisites & Progression

Mastering the one-arm get-up requires a foundation of:

• Shoulder Mobility and Stability: Ability to safely press and stabilize a weight overhead.
• Core Strength: Essential for spinal bracing and efficient transitions.
• Hip Mobility: Required for the sweep and lunge phases.
• Body Awareness: Understanding how your body moves through space.

Progression:

1. Bodyweight Get-Up: Master the movement pattern without any external load. Focus on precision and control.
2. Shoe Get-Up: Perform the TGU with a shoe balanced on your fist. This provides immediate feedback on shoulder stability.
3. Light Kettlebell/Dumbbell: Gradually introduce light weight, focusing on maintaining perfect form through all stages.
4. Heavier Kettlebell: Progress only when the lighter weight feels completely stable and controlled.

Common Mistakes & How to Avoid Them

• Losing Shoulder Packing: Allowing the shoulder to shrug towards the ear or the elbow to unlock. Fix: Actively pull the shoulder blade down and back, imagining "locking" the arm into the socket.
• Rushing the Movement: Attempting to power through phases rather than controlling them. Fix: Slow down. The TGU is a grind, not a sprint. Each phase should be deliberate.
• Lack of Core Engagement: Arching the lower back or losing a rigid torso. Fix: Brace your core as if preparing for a punch throughout the entire movement.
• Poor Hip Mobility/Elevation: Not lifting the hips high enough during the sweep, leading to awkward leg movement. Fix: Practice hip bridges and focus on maximizing hip extension before sweeping the leg.
• Eyes Off the Bell: Losing focus on the overhead weight. Fix: Keep your gaze fixed on the kettlebell until you are standing fully upright.

Integration into Training

The one-arm get-up can be incorporated into various aspects of your training:

• Warm-up: A few light get-ups can serve as an excellent full-body warm-up, preparing the body for more intense work.
• Skill Work: Dedicate specific time to practicing the movement with focus on technique.
• Strength Component: Use heavier weights for lower repetitions (e.g., 1-3 reps per side) as a strength exercise.
• Conditioning: Lighter weights for higher reps can be used for metabolic conditioning, though technique must remain paramount.

Safety Considerations

• Start Light: Always begin with a weight that feels light and manageable, or even just your body weight.
• Master Each Segment: If a particular phase feels unstable, break it down and practice that segment independently.
• Listen to Your Body: Any sharp pain, especially in the shoulder or back, is a sign to stop and reassess.
• Seek Professional Guidance: If you are new to the TGU or struggling with form, consider consulting a qualified coach.

Conclusion

The one-arm get-up is a master class in functional strength, mobility, and stability. It's a challenging yet incredibly rewarding exercise that builds a resilient, integrated body. By understanding its biomechanics, practicing each phase diligently, and adhering to proper progression, you can unlock the profound benefits of this ancient, powerful movement and truly learn how to "get up with one arm" with grace and strength.