The Turkish Get Up (TGU) is a rather complex exercise. To tell the truth, I did not know anything about it for long years. I did not see anyone doing in the gym. However, it is an excellent move to develop strength, mobility, stability, and coordination. It is an all in one movement for functional strength and to build muscle.
Before talking more about the benefits, let see how to perform it. If you already know you can jump over this section to the benefits.
How to Perform the Turkish Get Up Exercise
While TGU is mostly done with a kettlebell, there are other weights you can use such as dumbbells, a barbell, or even a sandbag. No matter which resistance type your choose, you will get a full body training technique that works all the muscle groups of your body.
The continuously stretched arm for holding the kettlebell makes an incredible stability in the shoulder that you use in all push exercises such as the bench press or military press.
Also, the TGU develops the core muscles efficiently, since tight abs are required to perform the motion.
Finally, it works the lower body since we have to step forward from a deep position (lunge position) at the end of the exercise.
If you are beginner here are some rules before doing it.
- Learn thoroughly each move (steps) to perform the exercise.
- Go step by step and only use weight when you have learned how to do a full TGU correctly.
- Do not rush. This complex motion requires a lot of practice.
There are a lot of tutorials online, but this is my favorite video that helped me to understand the steps from standing up to going back to the starting position.
If you are a beginner, you may find it hard to go back to the ground. Going back is the same as the standing up, just the order of the movements is the opposite. To make going back easier, you can let down the weight or put it down.
- It develops the stability and the mobility of your spine at the same time. Because the weight is just on the one side, one side of the back muscles should be tensed while the opposite should be mobile to support the standing up movement.
- It has a tremendous impact on the coordination. You should balance the weight holding it above your head, while the torso and lower body have to perform a complex movement.
- It is one-sided exercise, so it challenges the core muscles.
- It does not require serious equipment. You just need a kettlebell, but a dumbbell, barbell or a sandbag will do as well.
- Also, it is an ideal exercise for warming up since it warms up all the muscles at once. But, you can do at the end of your strength training as well as a good finisher.
- Another benefit is that it works both the lower and the upper body and it forces them to work together to perform the move. Hence, it is a sort of preventive exercise that helps to avoid injuries.
- The Turkish get up workout develops the strength and the mobility of the ankle and lower leg. It stretches the hip flexors and tenses the hip tendons. It mobilizes the spine and stabilizes the shoulder joints. It simply makes your body healthy.
- Since it is compound exercise, it supports weight loss and boosts your fitness level.
To sum up, while TGU is not a well-known training it is a highly efficient move that should be in your workout routine. It needs time to learn the correct form, but once you are good at it, it can help a lot to get a better physique.