What is the Turkish Get-Up?

The Turkish Get-Up (TGU) is an elegant exercise when done properly that combines almost every shape your body needs to move through and every motor pattern necessary for human development and function.

The TGU has been around for a very long time, and for good reason. For instance, many of the benefits include promoting mobility, stability, balance, strength and can have a huge effect from a neurological standpoint.

Let me elaborate, as babies we learn how to roll, then crawl, then stand and ultimately walk. These transitional patterns are hardwired into our brain just waiting to be expressed. The TGU does a great job of reinforcing these patterns and putting us in these transitional movements which are very beneficial for most of us.

Without further a do, let’s jump into the 10 steps to help you master the TGU. After all, we want to make sure that if you do ever trip and fall that you have the ability to stand right back up like nothing happened!

10 Steps to help you perform your first Turkish Get-Up

Step #1: How to start

How to start the TGU

Main cues:

1. Begin in fetal position
2. Use two hands to bring Kettlebell (KB) up as you go on your back
3. Make sure you have a straight wrist and knuckles are toward the ceiling on the arm with the KB.
4. Keep your eyes on the KB.

Step #2: To the elbow, to the hand

To the elbow, to the hand.

Main cues:

1. When up on your elbow, make sure that you are pushing the floor away.
2. We don’t want you supporting shoulder to collapse.
3. Keep the shoulder away from the ear.
4. Keep your eyes on the KB.

Step #3: Three point alignment

Three point alignment.

Main cues:

1. Keep the foot, knee and hand inline.
2. Think of pushing the ground away with the hand in contact with the floor.
3. Keep your eyes on the KB.

Step #4: Upright & adjust your feet

Push yourself upright and then adjust your feet.

Main cues:

1. Keep the knuckles toward the ceiling and arm overhead.
2. Keep your eyes forward.
3. Swing the front foot over and make sure you are stable.

Step #5: Stand up

Stand up all the way.

Main cues:

1. Keep a neutral posture by not letting rib cage extend.
2. Knuckles toward the ceiling on arm supporting the KB.
3. Eyes forward.

Step #6: Long step back

Take a long step back.

Main cues:

1. Lightly place the knee on the ground.
2. Keep a neutral posture.
3. Eyes forward.

Step #7: Open front foot, back to three point alignment 

Open up the front foot and return back to 3-point alignment.

Main cues:

1. Once you go into 3-point and your hand touches the floor, your eyes go back on the KB.
2. Keep knuckles toward the ceiling on arm with the KB.

Step #8: Sweep the leg through

Sweep the leg through.

Main cues:

1. Slightly push yourself off the ground to create space for you to sweep the leg through.
2. Eyes on the KB.
3. Keep shoulder away from the ear.

Step #9: Elbow & back

Go down to the elbow and then your back.

Main cues:

1. Create tension along your core to slowly lower yourself down.
2. Keep the shoulder away from the ear.
3. Eyes on the KB

Step #10: The end

Return back to fetal position.

Main cues:

1. Bring the KB down with two hands and place next to you.
2. Roll onto your shoulder and back to fetal position.

Closing thoughts

Hopefully, these cues are simple and clear enough that you can give them a try. Try them out and let me know how they go for you.

Also, make sure that you have the adequate shoulder mobility to keep the KB overhead!

While I believe these are great starting points, they are just that—the start. If you want to get the most out of your kettlebell, you would benefit from getting a proper assessment from one of our coaches at Kaizo by clicking the FREE Movement assessment.

Looking to find out more about your movement? Schedule a FREE Movement assessment!