How to do Turkish Get Ups
The Turkish get-up is a highly functional exercise that involves transitioning from a lying position on the floor to standing upright, all while holding a kettlebell above your head. This full-body workout is excellent for enhancing coordination and shoulder stability, which helps in lifting heavy objects and protecting the shoulder joint from injuries. Additionally, it hones the essential skill of getting up from the floor, a fundamental movement often overlooked in fitness training.
Introduction:
The Turkish get-up is a highly functional exercise that combines strength, stability, and coordination. Originating from ancient Turkish wrestlers, this movement is a staple in CrossFit and strength training routines due to its comprehensive benefits. The Turkish get-up requires you to move from a lying position to a standing position while holding a weight overhead, engaging multiple muscle groups and enhancing overall body control. This guide will provide a detailed overview of the Turkish get-up, including step-by-step instructions, necessary equipment, scaling options, common mistakes to avoid, and the benefits of incorporating this exercise into your routine.
Steps in the Turkish get Up movement
Starting Position:
- Lie on your back with your right leg bent and your left leg extended.
- Hold a kettlebell in your right hand, with your arm fully extended towards the ceiling.
- Your left arm should be extended at a 45-degree angle to your side.
Roll to Elbow:
- Engage your core and roll onto your left side, propping yourself up on your left elbow while keeping the kettlebell stable overhead.
Prop to Hand:
- Push through your left hand to come up to a seated position, with your right arm still extended overhead.
High Bridge:
- Press through your left hand and right foot to lift your hips into a bridge position, keeping your left leg extended and off the ground.
Kneeling Position:
- Sweep your left leg underneath your body and position your left knee on the ground, forming a kneeling lunge position.
Stand Up:
- Push through your right foot and left knee to come to a standing position, keeping the kettlebell overhead.
Reverse the Movement:
- Reverse the steps to return to the starting position, maintaining control of the kettlebell throughout.
What Equipment is needed
- Kettlebell: The primary piece of equipment for Turkish get-ups, available in various weights to match your strength level.
- Mat: Optional but recommended for comfort, especially during the floor phases of the movement.
- Chalk: For improved grip.
Check out the Equipment subsite for more tools, tips, and inspiration.
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Scaling Options:
To gradually build strength and proficiency, consider the following scaling options:
- Bodyweight Only: Perform the movement without any weight to master the form and build foundational strength.
- Dumbbell: Use a dumbbell instead of a kettlebell for a different grip and weight distribution.
- Assisted Get-Up: Use a partner or a wall for additional support during the standing and kneeling phases.
Common Mistakes to Avoid:
- Rushing Through the Movement: Take your time to ensure each phase is performed with proper form and control.
- Inconsistent Kettlebell Position: Keep your arm locked out and the kettlebell stable overhead throughout the movement.
- Neglecting Core Engagement: Maintain a strong core to support your lower back and ensure stability.
- Poor Hip Hinge: Avoid rounding your back by hinging at the hips during the transitions.
Benefits of the Movement:
- Full-Body Strength: Engages multiple muscle groups, enhancing overall strength and muscular endurance.
- Core Stability: Strengthens the core muscles, improving balance and stability.
- Shoulder Mobility and Stability: Enhances shoulder strength and mobility, reducing the risk of injury.
- Functional Movement: Mimics real-life movements, improving functional strength and coordination.
Which Muscles Are Worked:
During this exercise, the following muscle groups are engaged:
- Primary Muscles: Shoulders, chest, core, hips, quadriceps, hamstrings.
- Secondary Muscles: Triceps, glutes, lower back, calves.
Alternative Similar Movements:
If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:
- Single-Arm Overhead Press: Focuses on shoulder stability and strength.
- Windmill: Enhances shoulder stability and core strength.
- Lunge Variations: Improve leg strength and stability.
- Renegade Rows: Target the core and upper body strength.
Q&A for Turkish Get Ups
How to do a Turkish get-up step by step?
Begin by lying on your back with one leg bent and holding a kettlebell overhead. Roll onto your elbow, then prop up onto your hand, lift your hips into a bridge, sweep your leg underneath to a kneeling position, and finally stand up. Reverse these steps to return to the starting position.
Do Turkish get-ups work?
Yes, Turkish get-ups are highly effective for building full-body strength, enhancing core stability, and improving coordination and balance. They engage multiple muscle groups and help in developing functional strength.
When should I do Turkish get-ups?
Turkish get-ups can be incorporated into your workout as a warm-up, a main strength exercise, or a conditioning drill. They are versatile and can fit into various parts of your training routine depending on your goals.
Can you do Turkish get-ups every day?
While Turkish get-ups can be done frequently, it’s important to allow for rest and recovery. Performing them every day can lead to overuse injuries, so it’s best to incorporate rest days or alternate with other exercises.
What are the 3 prerequisites of the Turkish get-up?
The three prerequisites are shoulder mobility and stability, core strength, and proper technique. Ensuring you have these elements will help you perform the Turkish get-up safely and effectively.
How difficult is a Turkish get-up?
The Turkish get-up is considered a challenging exercise due to the coordination, balance, and strength required. However, with practice and proper scaling, it can be mastered by individuals at various fitness levels.
How many reps for Turkish get-ups?
A typical workout might include 3-5 reps per side, depending on your fitness level and training goals. It’s important to focus on quality over quantity to ensure proper form.
What muscles do Turkish get-ups hit?
Turkish get-ups work the shoulders, chest, core, hips, quadriceps, hamstrings, triceps, glutes, lower back, and calves. It’s a comprehensive full-body exercise.
Are Turkish get-ups good for weight loss?
Yes, Turkish get-ups can aid in weight loss by increasing muscle mass and boosting metabolic rate. Their high-intensity nature also contributes to burning calories.
How many calories do you burn doing the Turkish get-up?
The number of calories burned depends on factors like weight, intensity, and duration. On average, you can burn approximately 5-10 calories per minute while performing Turkish get-ups.
What is the heaviest Turkish get-up?
The heaviest Turkish get-up recorded varies, but elite athletes have been known to perform the exercise with kettlebells weighing over 100 pounds. However, it’s essential to prioritize form over weight.
Are Turkish get-ups cardio?
Turkish get-ups can provide cardiovascular benefits due to their full-body engagement and continuous movement. They help improve endurance and overall cardiovascular fitness.
Do Turkish get-ups build abs?
Yes, Turkish get-ups are excellent for building abdominal strength as they engage the core muscles throughout the movement. They help in developing a strong and stable midsection.
How to do a Turkish get-up for beginners?
Beginners should start with a light weight or no weight to focus on mastering the technique. Breaking down the movement into smaller steps and practicing each phase separately can also help in learning the exercise.
Why is the Turkish get-up so good?
The Turkish get-up is highly beneficial because it enhances strength, stability, mobility, and coordination. It mimics functional movements, making it practical for daily activities and athletic performance.
Conclusion:
The Turkish get-up is a versatile and challenging exercise that offers numerous benefits for those willing to master it. By following these steps and tips, you can incorporate this powerful movement into your fitness routine, enhancing your strength, stability, and overall athleticism. So grab a kettlebell, take your time, and start integrating Turkish get-ups into your workouts today!