Turkish Get Up: Step by Step, Benefits, and Alternatives

The Turkish get-up (TGU) is a unique, compound exercise that challenges your entire body. It’s a multi-step movement that involves transitioning from lying on the floor to standing upright, all while holding a weight overhead. However, don’t be fooled by its apparent simplicity – this is an advanced exercise that offers numerous benefits to weightlifters, athletes, and anyone else looking to become more functional.

Let’s dive in and take a look at the Turkish Get Up step by step, its benefits, and some alternatives you might want to consider before progressing to this advanced exercise.

What Makes the Turkish Get-Up So Great?

Imagine an exercise that combines the strength demands of weightlifting, the coordination of gymnastics, and the mobility of yoga. Basically, that’s the Turkish get-up (TGU).

Benefits of the Turkish Get Up

Full-Body Workout: The TGU works nearly every major muscle group, from your shoulders to your core, glutes, and even smaller stabilizing muscles.

Functional Strength: It mimics real-world movements, making you stronger in everyday tasks.

Improved Mobility and Stability: The TGU requires a wide range of motion in your shoulders, hips, and thoracic spine, helping you move more freely. It also forces your body to stabilize under load, improving your overall stability.

Core Activation: Keeping the weight overhead throughout the entire movement demands incredible core strength and stability.

Coordination and Body Awareness: This exercise is a movement puzzle, requiring you to link different body parts together in a coordinated way, which enhances your mind-muscle connection.

Step-by-Step Guide to the Turkish Get-Up

The Turkish Get Up exercise is one of the more challenging exercises to both explain and coach. Let’s break down this complex movement into a manageable step by step guide.

Starting Position:

1. Lie on your back with your right leg bent and your foot flat on the floor.

2. Hold a kettlebell (or dumbbell) in your right hand with a straight arm directly above your shoulder.

3. Keep your left arm and leg extended out to the side at a 45-degree angle.

The Movement:

4. Roll to your left forearm: Press into your right foot and roll onto your left forearm, keeping your eyes on the weight overhead.

5. Straighten your left arm: Push off the ground with your left hand to extend your arm, propping yourself up.

6. Bridge your hips: Drive your hips up into the air, forming a straight line from your shoulders to your knees.

7. Sweep your left leg: Bring your left leg under your body and place your knee behind your right hand.

8. Lunge to a kneel: From this half-kneeling position, press up into a tall kneeling position.

9. Stand up: Bring your left foot forward and stand up, keeping the weight overhead.

10. Reverse the steps: Carefully retrace your steps back to the starting position.

Important Considerations When Learning the Turkish Get Up:

1. Keep your eyes on the weight at all times.

2. Breathe throughout the movement.

3. Start with a light weight and focus on technique.

If you are more of a visual learner, here is a video of the Turkish Get Up that you can use to help you perfect the movement.

Muscles Worked During the Turkish Get Up

In addition to requiring a great deal of coordination and balance, the Turkish Get Up challenges a wide array of muscles in both the lower and upper body including:

Shoulders: Front, side, and rear deltoids, rotator cuff muscles.

Core: Rectus abdominis, obliques, transverse abdominis, erector spinae.

Glutes: Gluteus maximus, gluteus medius, gluteus minimus.

Legs: Quadriceps, hamstrings, adductors.

Back: Latissimus dorsi, trapezius.

As you can see, there are a variety of demands and muscle groups being worked which is one of the reasons it is such a great functional exercise.

Alternatives to the Turkish Get-Up

If you’re not quite ready for the full TGU, or you’re looking for some variety, here are some great alternatives that target similar muscle groups:

Half-Kneeling Kettlebell Press: This exercise focuses on shoulder stability and core strength.

Windmill: This movement challenges your core and shoulder mobility.

Single-Arm Overhead Lunge: This exercise works your legs, core, and shoulder stability.

Get-Up to Elbow: A simplified version of the TGU, great for beginners.

Kettlebell Swing: This dynamic exercise builds power and works your posterior chain (glutes, hamstrings, and back).

Each of these exercises are great before trying out the Turkish Getup as they target different components of the movement in a less challenging more isolated way.

Incorporating the Turkish Get-Up into Your Routine

The TGU is a versatile exercise that can be included in a variety of workouts. Here are some ideas:

Warm-up: Use bodyweight get-ups or a light kettlebell to prepare your body for movement.

Strength Training: Include the TGU as a primary exercise in your workout.

Active Recovery: Perform get-ups with a lighter weight for active recovery between sets of other exercises.

Remember: Start slow, focus on form, and gradually increase the weight or reps as you get stronger. If you have any injuries or concerns, consult with a qualified fitness professional.

Turkish Get Up Final Thoughts

The Turkish get-up is a challenging exercise that offers significant benefits in terms of strength, mobility, and coordination. By learning and practicing this movement, you can improve your overall fitness and build a solid base for future athletic pursuits.

So, grab a kettlebell, start with a manageable weight, and integrate this awesome movement into your regular routine!

If you’re in the Woodland Hills or Los Angeles area, book your FREE 1-1 fitness assessment with our expert trainers at Pure Function Fitness Center and discover a personalized approach to a stronger, healthier you.

The content provided on this health and fitness blog is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new exercise program, diet, or health regimen. The authors and publishers of this blog are not responsible for any injuries or health issues that may result from the use or misuse of the information provided.