4 Benefits of Turkish Get Ups

Recently, I participated in a kettlebell workshop for fitness professionals.

benefits of Turkish get ups

Perfect your form with light weights before progressing to heavier bells

In addition to learning proper cueing techniques for hip hinges, dead lifts and kettlebell swings, we were also introduced to an exercise with a strange sounding name; the Turkish get up.

Originating as an exercise for wrestlers in the Middle East, Turkish get ups (TGU’s) are now commonly incorporated in functional strength workouts the world over. Although TGU’s sound simple (lay down, press a weight over your head, come to standing then return to laying down, all the while keeping the arm extended and the weight over head), done properly, they provide a full body workout, building strength, endurance and improving overall mobility.

And they are harder than they sound or look. MUCH HARDER 🙂

Here’s a peek at where I am currently in my TGU training; note that I’m only using a 5 pound dumbbell and that I need to improve the fluidity of my movements before I switch to a heavier kettlebell.

Note that there are many accepted variations to the move (single vs double arm, getting up from a squat vs a lunge, using a hip bridge vs. swinging your back leg through). None are ‘right’ or ‘wrong’ and all confer similar strength and conditioning benefits. Find the variation that works for YOU and focus on perfecting form BEFORE adding or increasing load.

4 Benefits of Turkish Get Ups

  • improved shoulder strength and stability. TGU’s move your shoulder through it’s entire range of motion; all while keeping the arm extended under a static load. With little to no load, they’re both the perfect warmup to an upper body lifting routine and as part of a shoulder rehabilitation program. Trainer Tip: Concentrate on keeping your arm fully extended, with the weight held directly above the shoulder and eye focus on the weight during the ‘up’ and ‘down’ portions of the exercise.
  • increased core strength and endurance. While the TGU may not look like a typically ‘abdominal’ exercise, break down the movement sequence and you’ll find that it requires activation and stabilization of the entire core complex. The farther a heavy load is held from the centre of the body, the more it taxes the muscles of the core. The slower you perform the sequence, the longer those muscles will remain under tension. Trainer Tip: Concentrate on keeping glutes and abdominals engaged throughout; stability supports movement and helps prevent injury. 
  • correct left-right movement pattern asymmetries. Most of us have a ‘stronger’ side. As a consequence, movement patterns will be easier to perform on one side of the body than the other. Practice TGU’s on both sides of the body to improve the ease with which you can perform day-to-day movement patterns (e.g., getting in and out of a car), as well as those required during recreational sports (e.g., kicking a soccer ball). Trainer Tip: When performing unilateral exercises, always start with your weaker, less coordinated side; focus on reducing the left-right imbalance before progressing the exercise.
  • whole body, metabolic exercise. The more muscle groups required to perform an exercise, the more the exercise will elevate your heart rate and the more calories you’ll burn during (and perhaps after) the workout. Trainer Tip: Combine TGU’s with three or four other compound whole body exercises (for example, pushups, pull ups, dead lifts and push presses) for an efficient metabolic style workout.

Do you include Turkish Get Ups in your strength workouts?

If so, what variation do you prefer?

IMG_3876For more exercise tips and strength training suggestions, check out my new book, Ultimate Booty Workouts. Available now at Amazon.caAmazon.comBarnes and Noble and Chapters/Indigo



  1. saw yer FB post yesterday and had a flash back to MY photo shoot where I had to do these over and over and over.
    ((whispers: Ive not done em since :-)))
    Miz recently posted…How could I love you better?My Profile

  2. I love turkish get ups! I sometimes mix it up with them too, and do some based on speed and fluid motions, and then some much slower where I hold each pose. Great way to mix up my lifting days!

  3. Oh no, flashbacks. I struggle with Turkish Get Ups. It’s a good workout but takes a lot of concentration for me to get proper form
    Stephanie Robbins recently posted…Affiliate Green Monday Coupons and PromotionsMy Profile

  4. OY!! I agree – these things are HARD!!! I just started a new program today and right off the bat had to do these!! Great timing on your post because I’ve always struggled with this move!!!
    Kim recently posted…How Can I Make this Imperfect World a Little Better?My Profile

  5. HONEST, I have known about these for years, watched multitude of videos on them, tried them a couple times … BUT, I am just too lazy & not patient enough to do them consistently. 🙂 Good thing I do a lot of other stuff to work all the stabilizing muscles & core.. 🙂

    Great post & explanation!!!
    Jody – Fit at 56 recently posted…Gratitude Monday in PicturesMy Profile


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