Turkish Get Up: The Ultimate Full-Body Exercise

Greetings, fitness enthusiasts! Today, we're going to be talking about one of my favorite exercises of all time: the Turkish Get Up. As an certified personal trainer of over ten years , I've had the pleasure of teaching this classic exercise to countless clients over the years. And let me tell you, there's nothing quite like the feeling of a client nailing a perfect Turkish Get Up that you helped them learn. So, without further ado, let's dive into the world of this challenging yet rewarding kettlebell exercise.

The History of the Turkish Get Up

First, let's take a quick trip back in time to the Ottoman Empire, where the Turkish Get Up first emerged as a traditional exercise. Warriors would use the movement to improve their strength, mobility, and coordination. And it's not hard to see why - the Turkish Get Up involves a full-body movement pattern that challenges multiple muscle groups at once.

Fast forward to modern times, and the Turkish Get Up has become a staple in the world of kettlebell training. From beginners to advanced athletes, everyone can benefit from this classic exercise. Plus, there are a variety of variations and adaptations that allow you to keep challenging yourself as you progress.

The Benefits of the Turkish Get Up

So, why should you bother with the Turkish Get Up? Well, for starters, it's an incredibly effective exercise for building strength, stability, and mobility. By working your entire body through multiple planes of motion, you'll develop functional fitness that carries over into everyday life.

But the benefits don't stop there. The Turkish Get Up is also a great injury prevention tool. By improving your core stability and shoulder mobility, you'll reduce your risk of injury during other exercises or daily activities. And because the movement is performed slowly and deliberately, it's also a fantastic way to improve your mind-body connection and proprioception.

But let's be honest, you're not here for a laundry list of benefits. You want to know why the Turkish Get Up is so darn fun. And I'll tell you - there's something incredibly satisfying about nailing each step of the movement, feeling your body working in perfect harmony. It's like a puzzle that you get to solve with your muscles.

Turkish Get Up Finishing position

How to Do the Turkish Get Up Like a Pro

Now that you're convinced of the merits of the Turkish Get Up, let's get into the nitty-gritty of how to do it properly. Here's a step-by-step breakdown:

1. Lie on your back with a kettlebell in one hand, arm extended overhead.

2. Roll onto your side, using your free arm to prop yourself up.

3. Press the kettlebell up to the ceiling, keeping your eyes on it at all times.

4. Plant your opposite foot and elbow firmly on the ground, bridging your hips up high.

5. Sweep your free leg back behind you, coming up to a lunge position.

6. Stand up fully, keeping the kettlebell locked out overhead.

7. Reverse the steps back down to the starting position.

It's important to note that the Turkish Get Up is a slow and deliberate movement. Take your time and focus on maintaining proper form throughout each step. And don't be afraid to start with a light weight - the Turkish Get Up is challenging enough without going too heavy too soon.

The Turkish Get Up in practice

To give you a better idea of how the Turkish Get Up can be used in a training program, realize its a full body compound exercise of the highest intensity similar to the big three (Squat,bench press, and deadlift) so it should be treated as such. If not the primary lift in a workout it should be very close, practice with a near full tank of gas to maximize efficacy and safety. Any questions ? please send me a message with the form below.