Turkish Get-up Guide: How to Master Turkish Get-ups

The Turkish get-up (TGU) is an advanced compound exercise that involves holding a free weight above your body while rotating through a series of movement patterns: a lying position, a seated position, a lunge position, and a standing position. With proper form, Turkish get-ups can build full-body strength and stability. While the traditional Turkish get-up requires a kettlebell, some variations rely strictly on bodyweight or a different kind of free weight like a dumbbell.

Consider the many benefits of regularly performing Turkish get-ups.

1. 1. Full-body workout: Turkish get-ups work major muscle groups across your entire body, including your glutes, traps, lower-back muscles, hamstrings, triceps, lats, and calves.
2. 2. Core strength: You rotate through several positions during Turkish get-ups, engaging your core throughout the entire exercise. By extending the kettlebell above your head during the workout, you put special emphasis on your oblique muscles.
3. 3. Improved posture: Turkish get-ups activate muscles in your upper body that help improve your posture.
4. 4. Shoulder stability: By holding a free weight directly above your shoulder during Turkish get-ups, you enhance shoulder mobility and stabilization. Turkish get-ups also strengthen the muscles around your shoulder joint.
5. 5. Lower-body mobility: Turkish get-ups require hip flexion as you transition between different positions. By engaging your hip flexor muscles, Turkish get-ups are useful warm-ups for other compound exercises that use a hip-hinging movement, like the deadlift.

For Turkish get-ups, begin by performing 2–3 sets of 1–3 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Start by lying on your right side with a kettlebell beside your body . Your shoulders and knees should be on top of each other. Your knees should be bent at 90 degrees.
2. 2. Grab the kettlebell with your right hand. Your right hand should grip underneath the kettlebell handle. Your left hand should cover the top of the kettlebell handle. Pull the kettlebell toward your lower chest.
3. 3. Roll onto your back with your hands in contact with your lower chest.
4. 4. Straighten your left leg and bend your right leg, planting your right foot into the floor.
5. 5. Using both hands, push the kettlebell toward the ceiling so the kettlebell is over your right shoulder. Maintain a neutral wrist with your knuckles pointed toward the ceiling.
6. 6. Next, move your left arm to the floor with your palm facing down. Your left arm should form a 45-degree angle with your body.
7. 7. Rotate both of your shoulders outward to engage your lats. Engage your core and maintain a tight upper back. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
8. 8. Simultaneously use your legs and left arm to roll to up onto your left forearm. While rolling, push the kettlebell toward the ceiling with your right arm, and place your weight onto your left elbow. The kettlebell should remain over your right shoulder. Look toward the kettlebell.
9. 9. Push your body upward by straightening your left elbow while keeping your right arm long and maintaining a neutral wrist position. Simultaneously push through your right leg to lift your hips off the ground. Your hips should be high enough to provide clearance for your left leg.
10. 10. Swing your left knee underneath your left hip. Your left hand should be directly under your left shoulder, and the kettlebell should be over your right shoulder.
    
11. 11. While keeping your right leg still and your left hand in contact with the ground, straighten your left hip so your left shoulder is positioned over your left hip. You should end up in a half-kneeling position.
12. 12. Bring your right leg forward so you end up in the bottom position of a lunge. Take your eyes off of the kettlebell and look forward.
13. 13. Push through your front hip and straighten your hips and knees to stand tall. Pause at the top of the movement.
14. 14. Begin the downward movement by looking forward while performing a reverse lunge. Slowly bend your hips and knees until your left knee is in contact with the floor.
15. 15. While keeping your left knee in contact with the ground, pivot your lower left leg toward the inside of your body.
    
16. 16. Look back up toward the kettlebell, hinge into your left hip, and bring your left arm back to the floor.
17. 17. Once you’ve established a stable position and enough clearance space for your leg, straighten your left leg in front of your body, then lower your hips back toward the floor.
    
18. 18. Slide your left hand behind your body to create more room for your shoulder.
19. 19. Rotate your left shoulder outward and pull your elbow back toward the floor.
20. 20. Straighten your left arm and slowly roll back to the starting position.

Before trying Turkish get-ups, learn to avoid common mistakes by keeping these tips in mind:

1. 1. Keep your core engaged. Since this workout is relatively complex, it can be easy to let your core relax when your attention is on other parts of your body. While performing Turkish get-ups, keep your core engaged for the entire exercise. Maintaining a strong core is essential during each part of the movement.
2. 2. Move slowly. Take your time as you practice Turkish get-ups. Move slowly and be mindful of your posture. Rushing and moving too quickly can lead to injury.
3. 3. Keep your kettlebell arm straight. Keep your arm in a straight line above your shoulder during the exercise. Start with a light weight and be careful not to bend your arm between movements.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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