The Turkish Get Up is one great full body move to work on stability AND strength. It is also a great move because it forces the body to stabilize in more than one plane of motion.
It is also one of the moves I see most often messed up.
People like to skip steps and turn it into a sit up/roll up instead of the step by step move it is.
And honestly, the whole point of the Turkish Get Up is all of the steps and DOING them all in the correct order. That is how you truly reap the benefits of the Turkish Get Up.
Below is a breakdown on the Turkish Get Up. It can be done without weight by just balancing something on your hand or with a kettlebell press up toward the ceiling. It can also be done with a sandbag held on the shoulder.
Each has benefits and are great to strengthen your entire core and improve your coordination.
Breaking Down The Turkish Get Up:
- Start by lying on your back on the ground with your legs out straight.
- Then drive your right arm up straight and have your fist pointing up toward the ceiling. Bend your right knee and place your foot flat on the ground. Straighten your left arm out to the side (not straight out at shoulder height, but not right by your body). Keep your right arm straight up and pointed toward the ceiling at all times (it can even help to balance something on your knuckles to remind you of this while you are learning).
- Then roll up on to your left forearm. Prop yourself up nice and tall on your left forearm. Press through your right foot on the ground. Do not let your right knee cave in and keep your left leg out straight on the ground.
- Once up on your forearm, press up onto your left hand with your left arm going straight. Sit up nice and tall. Do not shrug your shoulders. And remember, your right arm is always straight and pointing straight toward the ceiling.
- Then from the seated position you are going to bridge up, lifting your hips up as high as you can. You will press down through your left hand as well as your left heel and right foot. Keep your right foot flat on the ground and your left leg out straight. Do not let your right heel come up.
- From the bridge position, slide your left leg back and under you so that you are in a kneeling position with your hand on the ground. Make sure you swing your leg back enough so you are in a strong supported kneeling position that will allow you to lift your left hand off the ground.
- Staying nice and tall, lift your left hand and come to a kneeling position. Do not lean forward of slouch forward as you lift your hand up off the ground.
- With your right arm still pointing up at the ceiling, stomp your right foot into the ground and come up to standing, bringing your left foot forward to be even with your right foot.
- Once standing, you will reverse the steps until you are again lying on your back.
- You will first go back to kneeling, stepping your left foot back.
- You will then place your left hand down on the ground out to the side and just a little back from your left knee.
- You will then bridge up and swing your left leg through so it is out straight in front of you. As you bridge, keep your right heel firmly planted on the ground.
- From there, you will return to a seated position supported by your left hand.
- Then you will relax down to your forearm and finally roll on to your back. Do not slouch as you move back down.
- Keep a nice tall posture throughout the entire move.
- You can also do this move with either a sandbag over your shoulder or a kettlbell or dumbbell in the raised hand. Beginners may just want to start by balancing something on their knuckles.
Here are also some great workouts using the Turkish Get Up.