How To Perform The Turkish Get-Up

ByMike Collins

The Turkish Get-Up (TGU) is one of the most effective and beneficial exercises that can be performed with a dumbbell or kettlebell. It combines strength and conditioning, stability and mobility, as well as range of motion to create an exercise that works the entire body. When done correctly, it activates all major muscle groups while also engaging core strength and improving hip mobility. The beauty of this movement pattern is that it can be used to improve sports performance or simply for weight loss purposes.

The key to performing the TGU safely lies in keeping the kettlebell close to your center of gravity at all times while stepping through each position from lying on your back, kneeling then standing up in a controlled manner. Holding the weight properly is essential for maintaining balance throughout the exercise, but you must also pay attention to time under tension which helps increase strength and power. With practice comes better form resulting in fewer common mistakes such as incorrect shoulder joint alignment or poor grip strength when holding the bell overhead. So take your time learning how to perform this exercise step by step under supervision from a personal trainer until you’re ready for heavier weights!

Instructions

  1. To perform a Turkish Get Up (TGU): begin in the fetal position, lying on your back with knees bent and feet flat. Grip a kettlebell or dumbbell securely in your left hand, and extend your left arm over your head.
  2. Take a deep breath and engage your core as you press the weight overhead; ensure you maintain a straight line from your left elbow to the top of your head, with your eyes focused on the bell.
  3. With control, bring your left leg underneath you and roll up into the kneeling position – this requires balance and mobility in both the shoulder and hip joints.
  4. From here, press through your left foot as you stand, keeping your left arm extended and shoulder stability in the overhead position. Shift your weight to the left side of your body and shift forward into a lunge position, bringing your knee down onto the ground.
  5. Now, sweep your left leg back so that you're lying flat on the floor once again. Maintain control as you reverse the movement to reach the starting position.
  6. Remember to keep your eyes focused on the weight overhead and take breaks throughout if you need them! With practice, you'll start to feel a lot of benefits from this exercise – increased total body strength, stability, mobility and fitness. Have fun and happy training!

The Turkish Get-Up is an exercise that involves a combination of mobility, stability, and strength. It was developed by Gray Cook and requires you to move through multiple planes of motion. Starting from a lying position, the movement progresses to kneeling, bridge-positioned on your hips, and finally ends with the kettlebell in a standing position.

The steps of performing a TGU involve several movement patterns. First, start by lying on your back with the kettlebell in one hand extending straight up above you. With your left leg straight and the right knee bent, press the kettlebell up toward the ceiling as you lift your hips off the ground. Then move into a seated position, supporting the kettlebell with both hands, and rotate through your shoulder mobility to bring it back overhead. Finally, use hip extension as you stand from kneeling to standing with a straight leg, holding the kettlebell above your head.

Benefits

Get-Up's are an excellent exercise that can benefit your health and fitness in many ways. It is ideal for both strength training and conditioning as it requires you to move through multiple planes of motion. This exercise helps to open your chest and shoulders, providing a full range of motion for the upper body. Additionally, it works all kinds of muscles from your feet up to your wrists as you move from lying to standing, helping you develop strength, stability, and balance at the same time.

Performing the movement safely

Before you jump into the TGU, there are some important safety tips that you should keep in mind. First of all, start with a light weight and gradually increase the weight as your form improves. Make sure that your left leg is kept straight throughout the exercise to help your balance and prevent injury. Additionally, be mindful of your spine and make sure it is kept in a neutral position as you move through the various planes of motion. Finally, focus on proper technique and keep your core engaged throughout the movement to ensure you are performing the exercise correctly.