The Turkish Get-Up is more than just a workout move; it's a full-body exercise that challenges strength, stability, and mobility. Originating from ancient Turkish wrestlers, this exercise has stood the test of time, becoming a staple in modern functional training routines. Whether you're a seasoned athlete or a fitness beginner, the Turkish Get-Up offers a unique way to build muscle, improve coordination, and enhance overall fitness. In this article, we’ll dive into the benefits of the Turkish Get-Up, break down the steps, and provide tips to perfect your form, as well as recommend the best tools and equipment to maximize your workout.
1. What is the Turkish Get-Up?
The Turkish Get-Up is a compound exercise that involves moving from a lying position to a standing position while holding a weight overhead, typically a kettlebell or dumbbell. This complex movement engages multiple muscle groups, including the shoulders, core, hips, and legs, making it one of the most effective exercises for building functional strength.
2. Benefits of the Turkish Get-Up
The Turkish Get-Up offers numerous benefits that make it a valuable addition to any workout routine:
- Full-Body Strength: It targets nearly every muscle group, particularly the core, shoulders, and legs, providing a comprehensive strength workout.
- Improved Stability and Balance: The exercise requires coordination and balance, helping to enhance proprioception and overall stability.
- Increased Mobility and Flexibility: The Turkish Get-Up involves multiple planes of motion, improving joint mobility and flexibility, especially in the hips and shoulders.
- Core Conditioning: The entire movement demands constant core engagement, making it an excellent exercise for building a strong and stable core.
- Injury Prevention: By strengthening stabilizing muscles and improving joint mobility, the Turkish Get-Up can help prevent injuries, particularly in the shoulders and lower back.
3. Essential Tools for the Turkish Get-Up
To effectively perform the Turkish Get-Up and enhance your training experience, consider incorporating the following tools:
Kettlebells
The primary tool for performing Turkish Get-Ups, kettlebells are versatile and provide a stable, ergonomic grip for overhead movements.
Recommendation: Offer a range of weights to accommodate different strength levels and progressions. Shop here.
As an alternative to kettlebells, dumbbells can also be used for Turkish Get-Ups. They are widely available and can be adjusted for different weights.
Recommendation: Provide options for both fixed and adjustable dumbbells. Shop here.
A high-quality yoga mat provides a comfortable and non-slip surface for performing Turkish Get-Ups, especially when transitioning from lying to standing positions.
Recommendation: Offer mats with sufficient thickness and grip for stability and comfort. Shop here.
Similar to yoga mats, exercise mats offer additional cushioning and are ideal for workouts that involve floor contact.
Recommendation: Provide mats with good cushioning and durability. Shop here.
A weightlifting belt can help provide additional support to the lower back and core, especially when performing Turkish Get-Ups with heavier weights.
Recommendation: Offer belts with adjustable features and quality materials. Shop here.
Foam rollers can be used for pre- and post-workout muscle recovery, helping to alleviate soreness and improve flexibility.
Recommendation: Provide a range of foam rollers, from soft to firm, for different needs. Shop here.
Resistance bands can be used for warm-up exercises and mobility work to improve performance in the Turkish Get-Up.
Recommendation: Offer bands of varying resistance to cater to different strength levels. Shop here.
Stability balls can be used to improve core strength and balance, which supports effective performance of the Turkish Get-Up.
Recommendation: Provide stability balls with anti-burst features and appropriate sizes. Shop here.
4. Step-by-Step Guide to Performing the Turkish Get-Up
Here’s a detailed breakdown of how to perform the Turkish Get-Up:
Starting Position:
Lie on your back with one arm extended holding a kettlebell or dumbbell directly above your shoulder, the same-side knee bent with the foot flat on the floor, and the opposite arm and leg extended on the floor at a slight angle.
Step 1: The Roll to Elbow:
Engage your core and roll onto your opposite elbow while keeping the weight stable overhead. Your supporting arm should be perpendicular to your body.
Step 2: The Post to Hand:
Push through the elbow to come up onto your hand. Ensure that the weight remains securely overhead with a locked-out elbow.
Step 3: The Hip Lift:
Drive through your planted foot and hand to lift your hips off the ground. This creates space for the next movement and engages your glutes and core.
Step 4: The Leg Sweep:
Sweep your extended leg underneath your body, bringing it behind you into a kneeling position. Your body should now be in a lunge-like stance with the back knee on the ground.
Step 5: The Half-Kneeling Position:
From the kneeling position, stabilise your body and align your torso. The weight should still be locked out overhead.
Step 6: The Stand:
Drive through your front foot to stand up from the kneeling position, keeping the weight overhead. You’ve now completed the upward phase of the Turkish Get-Up.
Reversing the Movement:
To complete the exercise, reverse the steps back to the starting position. This is just as important as the upward phase and should be done with control and precision.
5. Common Mistakes and How to Avoid Them
Even though the Turkish Get-Up is a straightforward exercise in theory, it requires attention to detail to perform correctly. Here are common mistakes and tips to avoid them:
- Rushing Through the Movement: This exercise is about control and stability, not speed. Focus on each step and maintain control throughout.
- Letting the Kettlebell Drift: Always keep the weight stacked directly over your shoulder and in line with your body to avoid straining your shoulder or losing balance.
- Poor Core Engagement: Your core should be engaged throughout the entire movement to protect your lower back and maintain balance.
- Neglecting Breathing: Proper breathing is crucial. Inhale during the stable phases (e.g., on the ground), and exhale during the exertion phases (e.g., during the stand).
6. Integrating the Turkish Get-Up into Your Routine
The Turkish Get-Up can be incorporated into your workout routine in various ways:
- As a Warm-Up: Use light weights to go through the movements as a dynamic warm-up that engages multiple muscle groups.
- As a Standalone Exercise: Perform multiple reps on each side for a challenging full-body workout.
- In a Circuit: Include the Turkish Get-Up in a circuit with other compound movements like squats, deadlifts, or rows for a comprehensive strength session.
7. Progressions and Variations
Once you’ve mastered the basic Turkish Get-Up, try these variations to keep challenging your body:
- Weighted Get-Up: Increase the weight to build more strength.
- No-Hands Get-Up: Try performing the movement without using your free hand for support, which increases the demand on your core and balance.
- Bottoms-Up Kettlebell Get-Up: Hold the kettlebell upside down, forcing your grip and stabilizer muscles to work harder.
