5 Reasons Turkish Get Up

5 Reasons Why You Should Do The Turkish Get Up

When I started the Kettlebell training in 2009, I knew right away – the Turkish Get Up (TGU) is one of the most complete exercises there is.

The TGU contains so many individual steps and movements that you can train effectively with it alone.

Furthermore, the TGU is a good tool to test your current state. If you know the movement pattern, this exercise will quickly give you feedback on how flexible and stable your body really are.

If you have a weakness in a position of the Turkish Get Up, due to lack of mobility or stability, it will be almost impossible to train with large weights.

Large weights should be the goal. Turkish wrestlers knew that 200 years ago. They have incorporated the exercise into their training and the TGU owes its name to them. Those who could not carry out at least one TGU with half their body weight were not allowed to participate in the advanced wrestler training.

One thing is certain, if you can perform a safe and controlled TGU with half your body weight, your mobility, stability and strength are all right.

Besides the Hardstyle Kettlebell Swing, the TGU is a basic exercise in Kettlebell training. You develop a foundation of mobility, stability and strength for all further strengthening exercises with the Kettlebell. The TGU is the perfect preparation for your further training, similar to the wrestlers 200 years ago.

5 benefits of the exercise:

#1 Trains the body as a whole

The exercise begins in supine position and ends in a standing position. Once there, we return to the supine position. On the way up you need every muscle in your body. You’re working against gravity. In the backward movement you have to decelerate the movements to avoid falling. You’re slowing down against gravity. This is also the reason why you should always train both up and down movements. The complex sequence of the exercise improves control between the central nervous system and the muscles. Your body learns how to perform a complex movement safely and in a controlled manner under load. This effect in turn has a great transfer effect on other movements in everyday life or exercises during training.

#2 Training for symmetry

The Turkish Get Up is a one-sided version. You quickly get an idea of what your „talented“ side is. The difference between the two sides is sometimes extreme. Especially in terms of grip, shoulder stability, thoracic and hip mobility. The TGU is an exercise that is perfectly suited to fully and effectively align both sides.

#3 Improved rotational stability

While you have to resist rotation during many exercises, the Turkish Get Up allows you to perform a controlled rotation of your upper body in the lower positions of the Get Up. If the exercise is done correctly, you will learn how to stabilize your spine under rotation. The reason for a lack of mobility in a certain muscle or muscle group is often that you cannot optimally stabilize your spine under a certain movement. The allegedly „shortened“ musculature tries to prevent you from performing a certain range of movement. Your central nervous system therefore activates certain muscles because the muscles responsible for stabilizing the spine do not perform their task properly. Simply put, the TGU activates the entire musculature that is responsible for stabilizing the spine. Muscles that you have stretched for years are flexible again, as if by magic, because your central nervous system releases the brakes.

#4 Every joint gets what it needs

If you take the correct positions in the TGU, you mobilize the joints that should be mobile and stabilize the joints that benefit from stability. Once you have developed a good foundation of mobility and stability, you can effectively apply load to the movements.

#5 Works with different training tools

My favourite is the Kettlebell, because it activates the core-stabilizing muscles better due to the centre of gravity of the weight (outside the hand). Sandbags or barbells also have their advantages in this exercise. While you have to prevent the rotation of the barbell, a sandbag lying on your shoulder demands the stabilizing muscles especially in the lower positions. Simple tools such as a shoe or a water bottle placed on a closed fist can make the exercise incredibly difficult without putting additional weight on the movements.

How to perform the Turkish Get Up:

1) Depending on the training tool, you will start lying on your back. The leg on the side of the weight is angled and opposite arm and leg 45 degrees to the body’s centerline.
2) Roll sideways on the elbow.
3) Sit up and then put your knee from the free leg under the body.
4) Straighten the upper body and turn the lower leg on the kneeling side backwards.
5. stand out of the semi-knee position to the front and stand about shoulder-wide.
6) From here back down.

Here is a video for you:

Common mistakes:

1) Arm not fully extended (working hand)
2) „Broken Hand Positon“ – no neutral and stable wrist (for Kettlebell)
3) Crunch or Sit Up instead of sideways rolling to the elbow
4) Upper and/or lower shoulder is not packed
5) Support leg collapses inwards
6) Upper body falls forward when standing up
7) No controlled movement sequence

As you can see, some things can go wrong during this exercise. That’s what you can see on YouTube. Somehow it is tormented upwards into the stand and then falls again towards the ground.

The biggest favor you can do to yourself is to look for someone who will show you the correct course of the movements. This makes sense for every movement or exercise in training!

The feeling of being able to get up with half the body weight is definitely worth it (for women, 33 percent of their weight is worth it). And that doesn’t have to be the end of it.

If you ready to go now and would like to move half your body weight in the Turkish Get Up, I have the right article for you. Getting The Most Out Of Your Turkish Get Up

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