Turkish Get-Up

Turkish Get-Up (TGU) is a full-body exercise that strengthens the shoulders , core muscles and hips . This functional movement is excellent for improving balance, mobility and stability. You use a weight, which is usually a kettlebell, and move from a lying to a standing position in a controlled manner, and then back.

Correct technique

How to perform the Turkish Get-Up with correct technique:

1. Start lying on your back with a kettlebell in one hand, arm extended towards the ceiling. The same leg is bent with the foot placed on the ground.
2. Roll up to your elbow, then to your hand, keeping the weight steady overhead.
3. Push the hips up and pull the extended leg under the body into a half squat position.
4. Raise yourself up to standing, with the weight still overhead.
5. To finish, reverse the movement back to the lying position, step by step.

Here is a video showing the proper execution of the Turkish Get-Up:

Common errors

Here are some mistakes to avoid:

• For fast execution : Perform the movements slowly and controlled for better stability.
• Poor shoulder stability : Make sure the shoulder does not "sag". Keep your weight stable and strong.
• Lack of core activation : Keep your core tight for better balance and control.

Modifications and variations

Adapt Turkish Get-Up to your level:

• Bodyweight : Perform the exercise without weight to improve technique.
• Goblet Get-Up : Keep the weight at your chest for an easier variation.
• Barbell Get-Up : An advanced version that requires more stability and strength.

Number of repetitions and sets

Aim for 3 sets of 3-5 repetitions per side. Keep the focus on quality, not quantity.

Breathing technique

Breathe in deeply before starting the movement, and exhale during the most strenuous parts, such as when you stand up.