Turkish Get-Ups: What They Are, Proper Form and Benefits

If you want to develop massive total body strength, look no further than Turkish get-ups. This kettlebell-based exercise is one of the most functional and strength-building moves that target the entire body.

In this article, we will discuss a few important things about Turkish get-ups – what are they, and how to perform them correctly, along with some incredible benefits the exercise offers.

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What are Turkish get-ups?

The Turkish get-up improves muscle coordination, stability, and balance. (Photo via Pexels/Yan Krukau)

The Turkish get-up is a great choice not only for building total body strength but also improving muscle coordination, stability, and balance.

In this core-killing exercise, you have to lift yourself off the floor from a lying position to an upright standing one while holding a kettlebell in your hand and maintaining proper form. This exercise engages several major muscles at once and also includes a wide range of movements.

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How to perform Turkish get-ups correctly?

If you're just starting out with Turkish get-ups, consider moving slowly, paying attention to your form and opting for a lightweight kettlebell. If you're unsure about using a kettlkettlebell, it's best to perform a few repetitions without it to prepare yourself better.

Step-by-step instructions (With a kettlebell)

• Place a kettlebell in front of you, and lie down on your left with the kettlebell close to your chest.
• Bend your knees at 90 degrees, and keep your back straight.
• Hold the kettlebell in your left hand, and place your right hand over the top of its handles. Bring the weight near your pelvic muscles, and spread out your legs for the next move.
• Roll on your back with a slow and controlled movement while keeping the kettlebell near the chest.
• Point your right leg straight out, and bend your left knee till the left leg gets at a 45-degree angle.
• Move your right arm laterally from the body while holding the kettlebell in your left hand.
• Press the kettlebell above your head, with the left arm straight out and elbow and wrist straight.
• Engage the core muscles, keeping the back straight and using your left foot to push straight into the floor and the right forearm. Keep your right leg straight, with the right heel pressed into the floor.
• With your gaze on the kettlebell, straighten your right arm so that you're now on your palm while the left arm is still extended straight. Make sure the body looks like a 'T'.
• Turn your bicep to the out, and immediately push your left foot into the floor while lifting your hips as high as you can. Move your right leg under your hip, and make sure the knees are underneath the hip, with the balls of the feet behind the left foot.
• Straighten yourself into a kneeling position, and take your gaze off the weight to focus on looking forward.
• From a kneeling position, push through your left hip to a standing position while keeping the kettlebell arm extended out and opposite arm beside you.
• Pause for a few seconds, and reverse the movement.

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Turkish get-up benefits

The Turkish get-up offers a plethora of benefits. Some of the major ones include:

Offers Full body workout

The most incredible benefit of Turkish get-ups is its ability to involve all the major muscles running across the body. The exercise targets the upper body, posterior chain, and core muscles, along with the entire lower body. Doing the Turkish get-up daily helps build overall muscle strength and endurance.

Promotes good posture

Turkish get-ups promote good posture. (Photo via Pexels/Ketut Subiyanto)

Turkish get-ups engage the back muscle groups, strengthening the spine and improving posture.

Improves core strength

This full body exercise boosts core strength by targeting each core muscle, even the deeper ones. A strong core not only helps undertake everyday tasks with convenience but also helps improve lifting power and boosts overall athletic performance.

Increases shoulder stability

Doing Turkish get-ups daily can improve shoulder stability. As the exercise is done using one side at a time, it targets both shoulders individually and increases stability. Moreover, it helps strengthen the rotator cuff and other shoulder-supporting muscles too.

Considered a great cardio exercise, the Turkish get-up can get the heart beating faster, boost metabolism, and help burn lots of calories. Whether your fitness goal is to reduce weight, strengthen muscles, or become more powerful, the Turkish get-up can help you achieve all that and more.