Turkish Get Up/Kettlebell Bible/Supersoldierproject

Turkish Get Up

This post will look at why the TGU is an important tool for those involved in fitness training. We will look at the benefits, muscles worked, tips and considerations, and look at variations of the exercise.

Introduction

The Turkish Get Up (TGU) is a highly dynamic, functional kettlebell ‘Grind’ movement. It requires all the muscles of the body to work together in order to accomplish the exercise.

To simplify the exercise, the TGU is basically, coming up from the lying down position on the floor, to the standing position. However, there is a twist in the tale. The entire exercise is done while supporting a heavyweight with a locked-out arm overhead. These individual moves all have to be accomplished without breaking form and preventing the bell from falling.

One of the major reasons the TGU is so useful is that it provides instant feedback on weaker muscular imbalances that need to be addressed.

The exercise involves maneuvering through multiple planes of motion (all whilst holding the weight in a stable overhead position). As this is done you need to find points of stability in the various planes of movement. So the exercise can help identify these weak points in the anterior, lateral, and overhead positions.

This is only just the start of why this exercise can be incredibly beneficial. Indeed the TGU benefits translate well for people from all parts of fitness and sports.

Sadly the exercise is often overlooked by people who don’t have the patience to learn it. Granted it takes time and discipline to learn and chain the moves effectively together. Another source of frustration here can be starting with lighter weights. To perfect the technique you often have to start using lighter weights than what you might be used to. This in itself is frustrating, especially if your goals might be to put on weight or to pack on muscle.

However, this exercise pays for itself once the individual transitions that make up the exercise have been perfected. Even using lower weights the exercise can be very effective when undertaking several sets or combined within a circuit. (Indeed, a few reps and sets of these can leave you gasping for breath). Once you are confident to increase the weight significantly, that is when the real gains begin. The TGU ultimately is an investment. If you invest heavily in the exercise, it will pay dividends in the not-so-distant future.

Origins of the TGU

There is much debate surrounding the origins of the Turkish Get Up, and indeed where it received its name. Claims include:

That it was used by Turkish Janissary soldiers as a part of their strength training. Turkish wrestlers were also known to use various types of kettlebells and according to some they used to practice ‘getting up’ as part of their strength regimen. Sadly, evidence is scant to support the evidence of the Turkish claims although of course, that does not rule it out. Perhaps in time, more evidence will appear to support these claims.
The TGU may have originated as part of the European/American circus strong-man culture of the late 19th/early 20th Centuries. The move was given its exotic name to help market it and give it more attention. Over time the truth behind the mythology of the TGU became obscured.
There is some evidence of a half-getup move undertaken by Persian Wrestling schools for strength training. The schools are known as ‘Zoorkhaneh’ (or House of Strength in Farsi). These ‘half get-ups’ were undertaken using heavy chains and shields. It may have been marketed by Western strongmen as ’Turkish’ just to put an exotic spin on the feat of strength. Or perhaps they were simply confused (or ignorant).
There is the possibility that the TGU is a combination of the above three theories, with each contributing some truth to the mythos. Over time the actual truth of the TGU’s origins became lost.

Did the Turkish Get Up originate instead with Iranian Wrestlers training in Zoorkhaneh wrestling schools? Should it be called the ‘Iranian Get Up’?

Regardless of its origins, the TGU stood the test of time and has survived down through the centuries. And not without reason. The exercise has proved itself as an exercise that can benefit people of all training backgrounds. So let us take a look at some of those benefits.

Benefits

Improved Shoulder Stability and Strength

The TGU can help bulletproof your shoulders from damage from everyday movements and injuries. Shoulder health is a largely overlooked factor in everyday healthcare. The joint and supporting muscles are vulnerable body parts that can easily be damaged. Once a shoulder joint is damaged, the damage is often irreversible. As such these vulnerable muscle groups should be maintained and protected.

The TGU requires controlling a weighted load (the kettlebell ‘KB’) overhead using an extended, locked-out arm. The KB is then guided through multiple planes of motion whilst maintaining stability in the anterior, lateral, and overhead positions. To achieve this, a person has to stabilize the load properly and maintain shoulder joint integrity to prevent injury. The muscles of the rotator cuff, rhomboids, deltoids, and smaller scapular stabilizers are all required in this stabilization process.

Note that the muscles of the non-weightlifting, supporting shoulder are also hard at work throughout the transitions. Their role is simply to support you in position on the ground throughout the transitions.

One of the many standards for the TGU is what Pavel Tsatouline refers to as ‘packing of the shoulder blades’. This ensures that the shoulders are depressed during the movement so the head of the humerus is locked into the shoulder joint to prevent injury. Paying correct attention to this can make a big difference in everyday life. Particularly when undertaking overhead pressing movements in work, sport and life.

Unilateral Overhead Strength

Overhead strength and stability is an important aspect for most people training, regardless of level or ability. Unlike the majority of overhead lifts in training, the TGU stresses unilateral (one-sided) overhead stability. This stability must be kept with weight, whilst moving through a full range of motion.

Due to the unique nature of the TGU, a lifter is unable to get away with poor technique. Excellent spinal alignment and core stability are required throughout. The lifter is forced to learn the correct technique since they are unable to hyperextend the spine. This also allows them to establish greater awareness and control of the overhead weight. Much concentration is required throughout the entirety of the exercise.

Core Stability

Getting up from the lying-down position may sound easy. However, it requires more core muscles than you might think. Indeed, the majority of the abdominal muscles are involved, from the obliques to the glutes and the spinal muscles. Given the added weight associated with the TGU, it’s clear how the exercise can really work the core.

Core stabilization is essential throughout each transition and holds involved with the Turkish Get Up. The lifter needs to maintain proper spinal and limb positioning throughout, whilst holding an overhead KB.

The obliques and abdominals muscles of the core are particularly under stress throughout. This is particularly the case with the transitions from lying down to kneeling since the legs are neutralized from assisting. At this point, the majority of the movement will be generated from the core muscles. The emphasis on great technique is paramount here since any poor technique can compromise spinal integrity. Taking the time to learn the correct technique is like a rehearsal drill for the core muscles. Using correct muscular control, joint movement, and stability from specific core muscles at the right times to power the exercise.

Improved Lower Body Mobility

For improved hip mobility, you should undertake exercises that bring them regularly through a full range of motion. The transitions required in the TGU require you to move through full ranges of motion without compromising the pelvis or hip joints. A lifter must be able to internally and externally rotate the hips. They must be able to undertake deep flexion angles to perform lunges and bridges; fully extend the hips, and have enough strength in the lower limbs to move freely under load.

Hip function is also important throughout the movement from the floor to the standing position. The gluteal muscles are required to stabilize the pelvis throughout the movement. These muscle groups power the hips from lying down to the standing position as well as assisting in reverse the movement (returning to the floor).

The TGU also can help improve knee and ankle mobility. Good ankle and knee mobility and stability are required for support whilst driving up from the floor. This added support also helps avoid compromising pelvic and spinal integrity.

Using the TGU to improve lower limb function can pay dividends. By performing the exercise under load, you are forced to maintain rigidity and not compromise alignment, forcing the hip joints to move freely. This carries over well to improving everyday life tasks and also improvements in sports and exercise.

Note:

If hip and lower limb mobility is an issue then it is best to start small and work your way up. Break down the TGU into its constituent parts and work on them individually and without weights. (See below ‘Alternatives’ and ‘Progressions’). Hip mobility can be addressed via other corrective stretches and other exercises.

A Self-Limiting Exercise

A self-limiting exercise is one that improves our neuromuscular connection. It basically forces us to think about how we need to move as opposed to how we currently move. These exercises are governed by the ‘adjust or fail’ mechanism. Essentially if you are not doing it right you will quickly find out that you aren’t via failure, fatigue, or discomfort. This can provide great feedback and assist us in gaining better physical awareness.

Self-limiting exercises should be an integral part of any training regime. When included they can quickly highlight and help improve poor function and enhance movement quality.

Initially, self-limiting exercises like the Turkish Get-up can be a bit frustrating. It takes discipline and patience to achieve mastery. However, by concentrating on mastering balance, control, movement, and alignment, you will watch your technique improve over time.

Proprioception/Total-Body Awareness

Proprioception is sadly something largely ignored in fitness and strength training circles. Proprioception is basically the awareness of the body’s position in relation to the space around us. Acting like a sixth sense, it lets us know how to move our body effectively as well as how much force is required to carry out a specific task.

The ability to remain in control of joints, muscles, and movement both with and without loads is very important for injury prevention. This goes double for when dealing with heavier weights that have to be lifted with force. It can also be a help for undertaking rapid or complex movement patterns (such as in martial arts).

Exceptional For Overall Mobility

Weighing all the benefits of the Turkish Get Up, it is an incredible exercise for overall mobility and stability of the core, shoulders, and hips.

Once the basic technique has been mastered you can start to use weight. Once the TGU is loaded and you begin to use heavier weights, strength gains will be noticeable.

For me, the Turkish get-up is learning to move powerfully with controlled coordinated movements. For this reason, many consider grind movements like the TGU as ‘yoga with weight’.

Summary of TGU Benefits:

Improved shoulder mobility.
Rotator cuff muscle stabilization.
Work your core muscles hard.
Synergistic muscle activation. Major muscle groups must work together to support and power the move.
Stabilizer muscle groups have to work extra hard to help support the transitions and holds.
Thoracic extension and rotation.
Glute activation.
Hip and leg mobility/flexibility.
Improves overall mobility and stability.
Improves overall coordination and flexibility.
Improved proprioception.
Self-Limiting movements. Adapt or Fail. Provides great feedback for technique. Potentially vast overall strength gains once the technique has been mastered. Can help build great strength due to time under tension associated with the holds.
Improved leg drive.
Unilateral development.
It exposes weaknesses and imbalances.
Improves your posture.

Muscles Used

The Turkish Get Up is a total body exercise, requiring integrated movements and muscle contractions across the body. This movement has high amounts of isometric contractions necessitating control and stability in addition to more dynamic joint actions at the hips, knees, and shoulders.

Major Muscles Used:

Gluteals
Hamstrings
Quadriceps
Erector spinae
Quadratus lumborum
Multifidus
Transverse abdominis
Internal/external obliques
Rhomboids
Triceps
Rectus Abdominis

Stabiliser Muscles

Medial deltoid
Posterior deltoid
Triceps
Hand Flexors
Hand Extensors
Trapezius

Getting Started with the TGU

Ready to tackle the TGU? Check out our TGU Workshop to get started. Alternatively consider these simpler alternatives and progressions to help you work towards the exercise.

TGU Alternatives

Bodyweight Get Up

The bodyweight get-up is done identically to the Turkish get-up, the difference being that no weights are used. The aim of the game here is to perfect each step in performing a TGU without the extra stress of the weight. Breaking down each stage step-by-step. The more considered pace can allow you to work on increasing hip mobility and proper arm placement during the exercise.

Bodyweight Get Up

Tempo Turkish Get Up

This is slowing down the transitions in the TGU even further. Essentially going through the TGU, step-by-step. Stopping during each step to consider your body’s position and making adjustments where necessary. Simply pause for a few seconds and take a look at your technique. Using a mirror or recording yourself here is always a good idea. Seek to establish greater control and awareness. Tempo TGU’s provide more time under tension, thus improving control and coordination under load.

Tempo Turkish Get Up

TGU Progressions

Single Arm Overhead Lunge

The single-arm overhead KB lunge is a useful workup to the TGU since it utilizes many of the same shoulder stabilizers and core muscles. This can also be used to increase strength and movement that can then be applied to the Turkish get-up. Practicing this exercise will certainly help with the kneeling to the standing portion of the TGU.

Single Arm Overhead Lunge

Windmill

The windmill is another solid all-around exercise and useful workup to the TGU. Some of the movements involved are similar (unilateral movement/joint actions) to the Turkish get up. The windmill challenges shoulder stability and strength, core stability, and hip mobility; all of which are important with the TGU.

Windmill

Ready for the next level? Try these Turkish Get Up variations that can be used to keep training varied and progressive.

TGU Advanced

Double Kettlebell Turkish Get Up

This Turkish get-up variation is done by having two kettlebells being used, one in each hand. This is an extremely challenging get-up variation that stresses higher amounts of core stability, shoulder strength, and mobility. This is certainly not a variation for beginners.

Double Kettlebell Turkish Get Up

Turkish Get Up using Barbells, Dumbbells etc

Turkish get-ups are commonly done with kettlebells, however dumbbells, barbells can also be used. By using other forms of loading the athlete can develop greater shoulder stability, wrist strength, and stability, and open up the versatility of the TGU in a program.

Turkish Get Up using Barbells, Dumbbells etc

When to use the TGU in training

The TGU is a very versatile exercise in this respect. It can be as challenging as you need to be depending on weight used, reps, and sets. Use it for a warm-up up using a lighter weight to wake up the muscles; alternatively use it as part of a strength builder – heavier weight, fewer reps/sets. The sky is the limit with this incredible exercise.