Turkish Get-Up

Turkish Get-Up is a unique full-body exercise that combines strength, stability, flexibility, and coordination. The exercise involves rising from a lying position while holding a weight overhead and then repeating the process back to the ground. It is a popular exercise in kettlebell training but can also be performed with other weights such as dumbbells or even a kettlebell.

Proper Form and Technique

Follow these steps to perform a Turkish Get-Up correctly:

  1. Start lying flat on your back with a kettlebell or dumbbell in one hand, arm extended straight up over your chest. At the same time, bend the opposite knee while the other arm and leg are extended out.
  2. Slowly roll up onto your elbow on the side opposite the weight while keeping your arm steady.
  3. Come up onto your hand and lift your hips so you can pull your extended leg underneath you.
  4. Push yourself up to a kneeling position and then to a standing position.
  5. Repeat the process in reverse order to return to the starting position.

Common Mistakes

Here are some typical mistakes to avoid when performing the Turkish Get-Up:

  • Too Fast Movements: The exercise requires control, so avoid moving too quickly between positions.
  • Unstable Arm: Keep the weight directly above your body to avoid losing balance.
  • Incorrect Hip Position: Make sure to lift your hips high enough when pulling your leg under your body to avoid compressing the movement.

Modifications and Variations

Here are some ways to vary the Turkish Get-Up to suit your level:

  • Bodyweight Turkish Get-Up: Perform the exercise without weight if you are a beginner to focus on form and stability.
  • Half Turkish Get-Up: Work only through the first steps up until you sit up to focus on core and shoulders.
  • Heavy Turkish Get-Up: Use a heavier weight to increase resistance and challenge your muscles further.

Reps and Sets

Start with 3 sets of 3-5 repetitions on each side. Focus on slow and controlled movements to ensure all muscles are working correctly and without risk of injury.

Breathing

Proper breathing helps you maintain stability during the Turkish Get-Up:

  • Inhale before each major movement as you prepare to roll up or stand.
  • Exhale during each push or lift, especially when you rise from the floor to a standing position.
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