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Our bodies are complex units made up of a multitude of interdependent systems \u2014 and yet it\u2019s easy to forget just how incredible they are. But if there\u2019s one movement that really showcases how awesome our bodies are, it\u2019s the Turkish get-up.<\/p>\n
The Turkish get-up is an opportunity for not only strengthening but also fully-body awareness. I view it as a celebration of movement for the whole body!<\/p>\n
In this article, you\u2019ll learn how to perform the Turkish get-up, step by step. Plus, I\u2019ll cover how to correct four common mistakes and explain three exercises you can use to improve.<\/p>\n
Let\u2019s start with the basics.<\/p>\n
The Turkish get-up (TGU) is a functional exercise that takes you from lying on the floor to standing up straight \u2014 all while holding a weight over your head. Typically, the TGU is performed with a kettlebell; the offset center of mass of the kettlebell naturally guides the arm into a good lockout position, making it particularly effective. However, it can be done unloaded or with dumbbells, barbells, and even with people!<\/p>\n
The TGU requires many essential functional movement patterns, including the hinge, the lunge, the push, and the carry. As such, it can be used as:<\/p>\n
The TGU is a total-body workout that challenges your core, shoulders, back, and legs. And as you can probably guess, training the ability to get up off the floor has important real-world carryover. Having the skills to get up safely can be life saving \u2014 whether it\u2019s from a fall or just from being on the ground while gardening, playing, building IKEA furniture, or any other situation.<\/p>\n
Another big benefit of the TGU is how effective it is at improving shoulder stability, mobility (loaded or unloaded), and overall resistance.<\/p>\n
The shoulder joint is the least stable joint in the body, so it\u2019s no surprise many people have experienced shoulder injuries. The TGU, when done simply and slowly, can help strengthen and mobilize the shoulder joint, which can in turn help reduce the risk of shoulder injury.<\/p>\n
However, if you have a history of shoulder injuries or limited overhead shoulder mobility, you should absolutely consult with your doctor before practicing this movement.<\/p>\n
As a compound exercise (an exercise made up of multiple smaller movements), the Turkish get-up can definitely look like an advanced, even complex, movement. But by breaking it down into smaller parts, you can absolutely learn how to do it.<\/p>\n
While I\u2019ll be explaining how to do the movement with a kettlebell, if you are trying the TGU for the first time or are a beginner, train the movement pattern with bodyweight only until you feel comfortable going through the entire exercise. Only then should you work on adding additional weight.<\/p>\n
Keep it simple, fun, and unrushed. Make sure to pause and check your pace, space, and eye position at every step.<\/p>\n