The Turkish Get-Up

The Turkish Get-Up (sometimes called the "Get Up") is a fantastic exercise for developing core strength,shoulder strength, leg strength, and flexibility.

This exercise was a traditional favorite of Turkish Wrestlers. In fact anyone who as ever grappled will recognize the movement, since it looks like a grappler "standing up to base".

In addition to developing core strength and over all conditioning the Turkish Get Up is a remarkable shoulder exercise. Since the arm must be kept straight and the kettlebell kept "up" throughout the entire exercise, regardless of the torso and leg movement, the shoulder joint will develop incredible stability.

This type of training is reminiscent of the type of stabilization exercises we did with our athletes and patients in the sports medicine and physical therapy setting.

The version on the video is a very basic one. This can also be done with two kettlebells held overhead.

Start with a kettlebell overhead.

Perform a "sit-up" while rolling towards your non-kettlebell forearm.

Lift you body up on your hand and foot.

Swing your knee behind you, then straighten out your body.

Stand up.

Reverse the process on the way down.

Remember to keep the hand pointing straight up the entire time or else!

I suggest keeping the reps to about 2-5 in the beginning. You will only need a couple of sets, depending on your training needs.

This is a great movement to master and add to your routine. Try it wth a dumbbell if you don't have a kettlebell.

I'd like to go to the Martial Arts home page