Step-by-Step Instructions for the Turkish Get-up (TGU) Exercise
The Turkish Get-up is a comprehensive full-body exercise that integrates strength, stability, coordination, and mobility. The goal is to get up from a lying position to standing while holding a weight (usually a kettlebell) overhead with one arm, then reverse the movement back to lying down.
Starting Position
- Lie on your back on the floor.
- Extend the arm on the side you will be working with directly upward, locking the elbow, holding a kettlebell or a weight with a strong grip.
- Bend the knee on the same side, foot flat on the floor.
- Extend the opposite leg straight and place the opposite arm at about a 45-degree angle on the floor for support.
- Keep your eyes on the weight overhead throughout the movement.
Roll to Elbow
- Engage your core and push your supporting hand into the floor.
- Roll onto the side of your bent arm, coming up onto your elbow.
- Keep the arm holding the weight locked and stable overhead.
- Resist any lateral rotation forces that want to pull you back down.
Roll to Hand
- From the elbow, push up onto your hand, establishing a straight arm.
- Maintain tension through your core and shoulders.
- Keep your eyes focused on the kettlebell or weight.
Hip Lift / Bridge
- Press your foot firmly into the floor and lift your hips into a bridge position.
- Keep the weight arm vertical and restricted.
- Your supporting leg remains straight on the floor.
Sweep the Leg Through
- Sweep your extended leg under your body, bringing the knee under and behind you.
- Place your foot flat on the floor in a half-kneeling position.
- Your base should be a triangle of foot, hand, and knee on the floor.
Half-Kneeling Position
- From the half-kneeling position, with the weight locked overhead, lift your torso upright.
- Square your hips forward, and focus on keeping the overhead arm vertical.
Standing Up
- Push through the front foot to stand up fully.
- Maintain the arm with the weight locked overhead.
- Stand tall, aligning your body straight.
Reverse the Movement
- Carefully step back into the half-kneeling position.
- Place your hand on the ground for support.
- Sweep the leg forward to the bridge position.
- Lower your hips back to the floor.
- Descend onto the elbow, then onto the forearm.
- Slowly roll back onto your back to complete the movement.
Tips for Success with the Turkish Get-up
- Keep your gaze fixed on the weight overhead at all times to maintain balance.
- Maintain tension through your entire body throughout the movement.
- Move deliberately and with control — do not rush any phase.
- Break the movement into parts when learning it.
- Start with no weight to master the form, then slowly add weight.
- Use a kettlebell or dumbbell as preferred.
This detailed, stepwise approach is ideal for building strength, improving mobility, and enhancing neuromuscular coordination. The Turkish Get-up is an excellent movement for all fitness levels when done with proper form.
When weighing the exercise, start with light weights and progress gradually as your skills and strength improve. A typical workout might include 2-3 sets of 1-3 repetitions per side.
This exercise aligns with The ACE Do It Better Series standards and can be an integral part of a balanced fitness routine to develop functional strength.
