What are the benefits of functional training with the Turkish get-up?

1 The origins of the Turkish get-up

The Turkish get-up is an ancient exercise that dates back to the 18th century, when Turkish wrestlers used it to demonstrate their strength and endurance. It was also popular among European strongmen and circus performers, who often performed it with heavy objects like barrels, sandbags, or even people. The Turkish get-up is still widely used by athletes, martial artists, and military personnel, who appreciate its ability to develop full-body strength and resilience.

2 The components of the Turkish get-up

The Turkish get-up is not one single movement, but a sequence of several transitions that require you to stabilize your core, shoulder, and hip joints while maintaining a straight arm and a neutral spine. To begin, you'll need to lie on your back with your right arm holding a kettlebell above your chest and your right knee bent. With your left arm and leg extended on the floor, roll onto your left elbow, then onto your left hand while keeping your right arm straight and eyes on the kettlebell. Lift your hips off the floor and slide your left leg under your body, placing your left knee on the ground and transitioning into a half-kneeling position with both feet and hands on the floor. Move your left hand off the floor and bring your torso upright while keeping your right arm straight and eyes on the kettlebell. Push through your right foot to stand up straight with both arms in their original positions. Finally, reverse the steps to return to the starting position before repeating on the other side.

3 The benefits of the Turkish get-up

The Turkish get-up is a comprehensive exercise that works almost every muscle in your body, and it also improves your balance, stability, mobility, coordination, cardiovascular endurance, and mental focus. This exercise strengthens your core muscles which support your spine, pelvis and organs; it enhances your shoulder stability and mobility; it activates your glutes, hamstrings, quads, and calves; it challenges your proprioception and vestibular system; and it trains your brain to coordinate multiple movements while maintaining focus. All of these benefits are essential for overhead movements, throwing, lifting, reaching, walking, running, jumping, and squatting - as well as protecting you from back pain and injury.

4 The tips for the Turkish get-up

The Turkish get-up is a complex exercise that requires practice and attention to detail. To perform it safely and effectively with a kettlebell, start with a light weight and master the technique before increasing the load. You can also practice without a weight or with a shoe on your fist to learn the proper alignment and balance. Make sure to keep your arm locked and your wrist straight throughout the exercise, and keep your eyes on the kettlebell at all times, except when you stand up or lie down. Additionally, breathe deeply and rhythmically during the exercise, and move slowly and smoothly through each transition. Do not rush or skip any steps; pause briefly at each position and check your alignment and stability.

6 Here’s what else to consider

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