Turkish Get-Up
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The Turkish Get-Up is a dynamic bodyweight strength exercise that involves moving from a supine position on the floor to a standing position while holding a weight overhead with one arm, then reversing the movement. Its primary purpose is to build full-body stability, coordination, and core strength through a complex sequence of transitions. It mainly targets the abs, glutes, and shoulders, benefiting athletes, functional fitness enthusiasts, and anyone seeking to improve shoulder mobility and anti-rotation strength with minimal equipment.
How to Perform Turkish Get-Up
- 1Lie face-up on the ground with your knees bent and feet flat, holding a light weight (or imaginary weight for bodyweight practice) in your right hand with arm extended straight toward the ceiling, left arm out at 45 degrees from your body.
- 2Lock your right elbow and keep eyes fixed on the weight; engage your core by pressing your lower back into the floor.
- 3Inhale to prepare, then exhale as you press through your right foot and left elbow to roll onto your left forearm, keeping the weight arm vertical.
- 4Exhale while pushing through your left hand to lift your torso to a tall kneeling position (half-kneeling), with left knee on the ground and right foot planted.
- 5Pause briefly to stabilize, then inhale as you shift your weight forward over your right foot.
- 6Exhale as you drive through your right heel to stand tall, keeping the weight arm locked overhead throughout.
- 7Reverse the movement: inhale to lower to left knee, exhale to roll back down to forearm, then to the ground, controlling each step.
- 8Switch sides after completing reps on one side.
- 9Key form tips: Always keep the working arm locked and eyes on the weight to maintain shoulder stability; move slowly to control the transition—avoid rushing. Common mistakes: Arching the lower back (keep core tight), losing vertical arm alignment, or using momentum instead of controlled strength.
