The Elusive Turkish Get Up

What is it?

The Turkish Get Up (TGU, from here on) is arguably one of the most complex exercises you can master. It’s not for the faint of heart. It’s a single exercise that targets almost every major muscle in your body.

Do you remember my newsletter from a couple of months ago about the 7 fundamental movement patterns (June 2024)? The TGU incorporates all of these movement patterns; thus, I challenge you to think of a more dynamic exercise.

Why you should be doing it

As functional as exercises come, the TGU takes you through all of the planes of motion-frontal, sagittal, and transverse (more on this next month) and all of the movement patterns (push, pull, hinge, squat, loaded carry, rotation, and anti rotation) that you need to stay strong, stable and mobile. So if you want to get the most bang for your buck, you should be doing this exercise.

How to get started

When first attempting the TGU, don’t load your body. Go through each methodical step with only your bodyweight. Think of it as more of a test of mobility. Over exaggerate each movement. Slow it down. When you are confident you have the movements down, add a light kettlebell, and increase the weight from there. You can also use a dumbbell, and I’ve even seen the TGU performed with a barbell, but I would not suggest anyone try this, ever.

Below are two great videos I often use as educational references for clients. If you have any questions, or want to try this in real life, you know where to find me 🙂