Breaking Down the Turkish Get-Up
The Turkish Get-Up may not be the flashiest topic, but it’s a valuable movement that carries over to many aspects of fitness for beginners and seasoned athletes alike. A Calgary-based trainer’s guest post breaks it into manageable steps to make it easier to try and master.
What you’ll gain from it:
– Improved hip and shoulder mobility
– Stronger core
– A solid conditioning tool
– A more athletic look
It also helps address potential issues before they arise. Keeping the kettlebell overhead can contribute to shoulder stability, and some teams even use it as an alternative to traditional bench pressing. The exercise trains the shoulder, chest, and arms through sustained overhead work, helps balance left-to-right strength, and promotes hip mobility across multiple planes, which can reduce injury risk. Because the movement has many parts, you can focus on improving each step to improve the whole.
What you’ll need
– Overhead mobility: can you raise your arms overhead without your lower back compensating?
– Hip hinge: can you move your hips independently of your lower back?
Safety note: If you’re currently dealing with an injury, see a physical therapist or doctor to address pain first. Once you’re cleared, you can learn Turkish Get-Ups.
The six steps of the breakdown
1) Drive to the elbow
2) Press to the hand
3) Bridge the hips
4) Sweep the leg underneath
5) Half kneeling position
6) Stand up
Learning approach
This movement is technically demanding, so it’s best learned with a qualified coach. If you can, seek guidance from a knowledgeable instructor. You can also look for qualified coaches through reputable kettlebell training organizations.
A few cues to keep in mind
– Active vs. passive shoulder: keep the shoulder active throughout the movement. When you press, you’ll feel the effort in your shoulder and keep it stable.
– You’ll press into the kettlebell-hand and also press into the ground with your bottom hand, like stiff-arming as you run, to protect the shoulder and stay aligned.
Drive to the elbow
Start with the kettlebell over your elbow and your right knee bent, foot on the ground. From here, move the kettlebell across your body by driving with your legs. Push the ground with the hand on the floor as you move the kettlebell, so the shoulder stays protected. You should feel your back and shoulders warming up, with your core engaged.
Press to the hand
With the kettlebell in the air, extend the opposite elbow and press up onto your hand, finishing with the weight stacked above you, like a controlled extension.
Hip bridge
This can be the trickiest part. Keep both the hand holding the bell and the hand on the ground stable, then lift your hips by squeezing your glutes. The higher your hips, the easier the next step will be. There are variations: a higher bridge for those with good hip mobility, or a less elevated version that transitions more gradually.
Sweep the leg
From here, sweep the leg on the far side underneath you and place the knee under the hip. Your other arm stays overhead.
Half kneeling position
This isn’t a separate move but the position you end in before standing. Brace your core, squeeze your glutes, and push your hips under you as you press the weight overhead. Keep the core tight to prevent using the lower back. This is another common turning point; some people use a “windshield wiper” of the back leg to help transition to half kneeling, while others use a different approach.
Stand up
From the half kneeling position, stand up to a full upright posture using your legs, keeping the weight overhead the entire time. When you finish, you’ll reverse the movement to lower back down.
Putting it into your workout
Warm-up
Use the Turkish Get-Up as a warm-up to prep multiple muscle groups. Depending on your day, you can emphasize different steps to prime specific areas. For an upper-body day, hold each position briefly up to the point of the leg sweep. For a heavy deadlift session, work from the hip bridge onward.
Strength programming
Treat the Get-Up as a solid strength move by placing it as the second or third exercise in an upper-body or full-body workout. Because it’s long, do 3–5 repetitions per set with a challenging kettlebell. A starting point could be around 35 lb for men and 15–25 lb for women.
Conditioning
Use a lighter kettlebell and set a timer for 10–15 minutes. See how many quality Get-Ups you can complete, alternating hands after each rep or after every couple reps. Push yourself to improve next time.
A practical challenge
A lately popular conditioning combo is pairing Turkish Get-Ups with overhead walking lunges. If you’re curious, try that duo as part of your training.
If you follow this step-by-step guide and use the accompanying video, you’ll be on your way to mastering the Turkish Get-Up. Embrace the process, and you’ll likely see it pay off in your overall strength and conditioning.
