Stay Fit. Stay Classy. Stay True.: The Turkish Get Up

The Turkish Get Up

History

The Turkish Get Up is An old exercise that dates back to Turkish wrestling 200 years ago. A beginner was not allowed to move on to their next level of training until they were able to lie down next to a heavy (100lb) kettlebell on the floor and gracefully move to a standing position with the weight overhead using total control.

Bringing us 200 years later, if you watch the typical American get up from the floor you do not see beauty or grace, instead you hear the grunts of effort because getting up from the floor has actually become “difficult”.

This exercise will teach you how to move with grace, how to find strength where you need it, and how to use it when you need it.

Benefits

T-spine mobility
Hip mobility
Hip extension (glute) strength
Shoulder stability
Body awareness and proprioception

How to Perform the Get up

I will only list the steps for the beginning portion of the get up as there are many ways to follow from here (windshield, high bridge, side step, etc.). The steps listed below require the most learning and core control.

Spend some time learning this portion first, then you can work your way up to standing. Start with your own body weight, and be conservative with the weight as you begin to load it!

Cuddle – The Start – lie on your side on the floor with whatever weight you are using next to you.

Roll to Press – roll onto your back, use BOTH hands to press up, then set the opposite arm and leg on the floor.

Press to Elbow – work on pulling your body up to the elbow.

Elbow to Post- get up on your hand to a straight arm T-position