Turkish Get‑Up

Overview

The Turkish get‑up (TGU) is a full‑body, ground‑to‑standing sequence that builds shoulder durability, rotary core strength, and unilateral stability in a single lift.

Moving a kettlebell from supine to overhead standing and back forces the body through multiple planes, training proprioception, hip mobility, and contralateral coordination. Despite the slow tempo, a crisp get‑up can expose—and correct—weak links that sabotage heavy presses, Olympic lifts, and even running gait.

How to Perform

1. Set‑Up – Lie supine, right knee bent, right foot flat. Press kettlebell to elbow‑locked position over shoulder; left arm 45° on floor.
2. Roll to Elbow – Drive through right foot and punch bell to ceiling while rolling onto left elbow; keep eyes on bell.
3. Post to Hand – Straighten left arm, sitting tall on hand; chest proud, bell still stacked over shoulder.
4. High Bridge – Press through left hand and right foot to lift hips; sweep left leg under body, knee landing under hip.
5. Half‑Kneel Windmill – Shift torso upright, lunge position with bell overhead, core braced.
6. Stand – Drive through front heel to stand tall, feet parallel, bell locked out overhead.
7. Reverse – Step back to lunge, hand to floor, leg sweep, hip down, elbow, then back to supine—never losing bell position.

Take 30–40 s per rep; control beats speed.

Coaching Cues

• “Knuckles to sky.”
• “Crush the handle.”
• “Sweep long, post tall.”
• “Hips high, thread leg.”

Technique Focus

• Packed Shoulder – retract & depress scapula before every press.
• Eye on Bell until half‑kneel; keeps CNS focused on load.
• Vertical Forearm – wrist neutral, knuckles to sky at all times.
• Hinge, Don’t Squat – hip bridge comes from glutes, not low back arch.

Carryover & Benefits

Regular TGUs bulletproof the shoulder girdle, teaching the rotator cuff to stabilize under changing torso angles. The high‑bridge segment strengthens glute lockout—improving sled pushes and hip thrusts—while the roll‑to‑elbow drills anti‑rotation core strength critical for farmers carries and running. Coaches use TGUs as a screening tool: clean reps correlate with healthy overhead mechanics and lunge symmetry.

Progressions to First Weighted Rep

• Body‑weight Get‑Up – shoe balanced on fist; master pattern without load.
• Quarter Get‑Up – pause at elbow and return.
• Half Get‑Up – progress to lunge then reverse.
• Light Bell Flow – 3‑5 kg for motor learning.

Common Mistakes

• Leaning Bell Forward – keeps load off stack; pack shoulder.
• Rushing Sweep – knee collapses; pause high bridge.
• Collapsed Wrist – weakens chain; maintain neutral grip.
• Skipping Reverse – descent trains control; finish full cycle.

Wrap‑Up

Mastering the Turkish get‑up unlocks shoulder security, hip drive, and rotational core strength—all in one deliberate rep.

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