Mastering the Turkish Get Up

Nat Pero

When sports coaches mention core training the immediate picture that springs to most peoples mind is that of someone laying on the floor performing reams of crunches or sit-ups. It certainly isn't one of standing from a horizontal position whilst holding a weight above your head! However, this is a vague description of the Turkish Get Up (TGU).

Adopted by many MMA enthusiasts, the TGU is an extremely effective whole body exercise that stresses your core big time. During this article I will be taking a closer look at the TGU, dissecting it's various stages and look at ways you can improve the phases to get the most out of the movement. I shall also waffle on about what makes the TGU so effective and why it has proved popular amongst members of the public who like to enter cages and beat the crap out of one another - as well as with many less sadistic athletes as well.

When taking a closer look at the TGU what does become evident Is the variety of techniques employed by top strength and conditioning coaches. The standard technique is what's termed 'the lunge' variation, lets take a closer look at the various stages...

1) Lay flat on your back and grab a kettlebell with your right hand, position it over your chest then press the bell until your elbow is fully locked out.

2) Bend your right knee and bring your heel quite close to your backside.

3) Position your left arm roughly 25 degrees by your side and then powerfully surge upwards until your are pretty much sitting upright, slide your left hand in towards your hip, maintaining full lockout of the right elbow.

4) Your weight should now be on the left side. Lift your hips from the floor then rapidly bring your left leg back behind you, the left knee should be on the floor at this point.

5) Quickly straighten your body by engaging your right obliques until your posture is sound and spine neutral.

6)Stand straight by driving through the right heel and extending your right knee and hip.

This is only the half of it I'm afraid chaps, now to finish off the TGU you must return to the start position by reversing the action described.

So reverse lunge until left knee is on the floor, left hand on floor, left leg through the gap until fully extended, backside on floor and slide left hand away whilst you slowly lay back onto the ground. The entire movement is performed whilst looking up at the bell with the weight bearing arm at full lockout.

Quite a nifty move eh? Well lets dissect the movement and look at ways on how to improve your TGU performance. If you've never performed a TGU the best way to start is to break it down into individual phases and work on these like they're separate exercises.

I'm going to structure the lunge variation into six parts, work on these separately and you're get ups will be rock solid. For ease of understanding i shall describe each move assuming the weight is held in the right hand.

So what makes TGU so effective?

Phase 1: Shoulder Raise

Assume the start position with right elbow at full lock out, right heel close to buttock and left arm flat at approximate 25 degrees.

Raise right shoulder from the floor as quickly as possible, try and control the descent. Repeat on both sides.

Phase 2: Half Get Up Sit Up

Assume the start position and powerfully surge upwards until resting on your left elbow. Control the descent and focus on power.
Repeat on both sides.

Phase 3: Half Turkish Get Up

Assume the start position and powerfully surge upwards, this time until your left arm is locked out. Slide your left hand in towards your hip until you are pretty much sitting upright.
Slide the left hand away as you begin to slowly lower yourself back to the floor. Repeat on both sides.

Phase 4: Swing Through

Start at the half TGU position, raise your hips off the floor then feed your left leg back and through, then out to full extension again. You can make this move even more hardcore by performing without any part of your left leg touching the floor. Repeat on both sides.

Phase 5: Swing Through & Straighten

Exactly the same as above but this time place your left knee onto the floor after you've threaded it behind you (similar position to a static lunge but with your knee on the floor). Now rapidly straighten your body by firing your right obliques, make sure your posture is good and spine neutral.
Thread your left leg back out to full extension and repeat.
Work both sides.

Phase 6: Knee to Stand

Start in the classic reverse lunge position, in this instance your left leg behind you with your knee on the floor. Quickly stand by pushing through your right heel and extending your hip and knee.
Return the the grounded reverse lunge position and repeat.
Work both sides.

So what makes the TGU so effective? Go and have a crack and you tell me!! The TGU is a full body exercise that would challenge the most hardened of trainee. The asymmetrical nature of the exercise places extreme demands on your core region. To add insult to injury a weight is constantly being held over head which immediately triggers a response from your CNS for your core region to fire with extreme force!!

This is what makes the TGU a must for all fighters at any level. The ability to not only engage the abdominals forcefully, but to apply rotational force powerfully against a load is something martial artists encounter every time they compete. So, if your sport requires rotational strength and explosive power then the TGU should be a staple part of your conditioning programme.

It goes without saying that if you're a TGU virgin then start off with a light weight, or even no weight. A good ploy is to start by holding a bottle of water instead a weight. Fill the bottle up to the brim and aim to perform the TGU without water spilling out. This will give you a good idea as to where your extended arm should be throughout the movement. Those of you who read my articles regularly know that I'm a kettlebell groupie but dumb-bells work just as well and are actually trickier to hold than a bell. Ensure the arm that's holding the weight is fully locked out at all times throughout movement. If you can't achieve full lockout then go down a weight. Look up at the weight at all times and perform the phases slowly until you have mastered each one. Once this is achieved then foot on the gas my friend!

For those of you who are familiar with the TGU then crank it up by using a sand bag (over the shoulder instead of arm locked out), this is a killer!! If grip strength is important to your sport then try crush gripping or even pinch gripping a plate. If you drop it on your head then you went wrong. Another good one is holding a kettlebell in the bottoms up position.

You may even wish to try an alternative technique, like the squat variation. Propel yourself into the half TGU position then instead of threading your extended leg back and through, bring your foot level with the opposite one until you are basically in the bottom phase of the over head squat position. Now quickly straighten up until you are pretty much sitting on your calves then stand by driving though your heels and extending your hips and knees. Finish of the TGU squat variation by reversing the action.

Well, there you have it!! The TGU stripped and ready to implement into your regimen. Forget sit ups and crunches, for a ripped and powerful core you cant go wrong with the TGU.

Practice daily and keep reps low. I perform no more than 5 reps on each side, on heavy days 3 reps does me. Use as heavier weight as possible but do not sacrifice form for poundage.

About the Author

With a degree in Sport and Exercise Science and 8 years of personal training behind him Nat makes a useful addition to the team. With many years of muscle building action under his belt, Nat has been ordered to become a kettlebell master and is bringing us a well rounded look at training.