The Turkish Get-Up: A Full-Body Exercise for Strength and Stability

The Turkish Get-Up (TGU) is a complex yet rewarding exercise that challenges your entire body. It's more than just a strength move; it's a test of coordination, balance, and core stability. This ancient exercise, originating from Turkish wrestling, has gained popularity in modern fitness circles for its unique ability to enhance overall functional strength. It's a full-body exercise that can be a great addition to any full-body workout.

What is the Turkish Get-Up?

The TGU is a multi-stage movement that involves transitioning from a lying position to a standing position while holding a weight overhead. It requires precise movements and a high level of control throughout the entire sequence.

How to Perform the Turkish Get-Up

Starting Position: Lie on your back with a kettlebell or dumbbell held at arm's length above your chest. Your legs should be straight with your feet flexed.
Roll onto Your Side: Roll onto your side, keeping your core engaged and the weight overhead.
Push-Up Position: Push yourself up into a push-up position, maintaining a straight line from head to heels.
Knee to Chest: Bring one knee towards your chest, keeping your hips square to the ground.
Half-Kneeling Position: Push off the ground with your bottom hand and come to a half-kneeling position.
Stand Up: Push off the ground with your bottom hand and stand up fully, keeping the weight overhead.
Reverse the Movement: Reverse the steps to return to the starting position.

Benefits of the Turkish Get-Up

The TGU offers a wide range of benefits, including:

Full-Body Strength: It works numerous muscle groups, including your shoulders, core, legs, glutes, and back.
Improved Coordination: The TGU requires precise movements and coordination between different body parts.
Enhanced Balance and Stability: By challenging your balance throughout the movement, the TGU improves your overall stability.
Increased Core Strength: The TGU heavily engages your core muscles, leading to improved core stability and strength.
Improved Posture: By strengthening your core and back muscles, the TGU can help improve your posture.
Functional Strength: The TGU mimics real-life movements, improving your functional strength and overall athleticism.

Muscles Worked

Shoulders: Deltoids (all three heads)
Core: Rectus abdominis, obliques, transverse abdominis, erector spinae
Legs: Quadriceps, hamstrings, glutes
Back: Trapezius, rhomboids, latissimus dorsi

How Often to Perform the TGU

It's recommended to start with 3-5 sets of 1-2 repetitions on each side, 2-3 times per week. As you get stronger, you can gradually increase the number of sets and repetitions.

Safety Considerations

Proper Form: It's crucial to maintain proper form throughout the movement to avoid injuries. If you're new to the TGU, consider working with a qualified trainer to learn the proper technique.
Start Light: Begin with a lighter weight and gradually increase it as you get stronger.
Listen to Your Body: Don't push yourself too hard, especially when starting. Rest when needed and listen to your body's signals.

In Conclusion

The Turkish Get-Up is a challenging yet rewarding exercise that offers numerous benefits for your overall fitness. By incorporating it into your workout routine and your regular core training, you can improve your strength, coordination, balance, and overall functional fitness.