It’s time to learn how to do a Turkish get-up! We’re excited that you want to learn it, as it’s a fantastic functional exercise that can help improve your strength and balance. However, it’s a bit of a technical movement with several steps to follow. Not to worry though, you’re in the right place to learn the Turkish get-up. At Nerd Fitness, we specialize in making complex exercises simple for beginners. In this tutorial, we’ll cover everything you need to know to get started.
Here’s a video tutorial by Coach Staci where she walks you through the proper technique of the Turkish get-up (TGU). Staci demonstrates three TGU variations: with no weight (or a bodyweight TGU), with a shoe to test alignment, and with a dumbbell. We understand that there’s a lot to this movement, so we’ll break it down for you step by step.
Here’s the breakdown of the Turkish get-up steps:
#1) Lie on the Floor, Extend Arm, Bend Leg
#1a) If Weighted, Roll onto Your Back and Extend the Arm
#2) Roll up onto the Other Forearm
#3) Get up onto Your Hand
#4) Bridge the Hips and Sweep the Leg Under
#4a) Ensure a Stable Triangle
#5) Move into a Kneeling Lunge Position
#6) Stand up (Halfway through the TGU)
#7) Step Back to a Kneeling Lunge
#8) Hand Down, Create a Triangle with Foot and Knee
#9) Keep Hips High, Sweep the Leg Under
#10) Forearm and Elbow Down on the Ground
#11) Upper Back Down on Ground
#11a) If Weighted, Lower Weight Down, Roll to Your Side
The Turkish get-up is a versatile exercise that can be incorporated into your workout routine in several different ways. Here are some quick examples of effective Turkish get-up workouts:
#1) The Turkish Get-up as a Warm-up
#2) The Turkish Get-up as Strength Training
#3) The Turkish Get-up as Conditioning
The Turkish get-up offers various benefits such as improving strength, balance, flexibility, and coordination. It’s also an excellent way to move in different directions, stressing the arms and legs independently of one another. If you’re looking to level up your workout, the Turkish get-up is a great addition to your routine.
