The Perfect Way To Perform A Turkish Get Up!

by Amanda Perkins Content writer. Health & Fitness

The Turkish Get-Up

One of the most common and quintessential movements in kettlebell lifting is the Turkish get-up (TGU), which requires you to transition from the floor to standing position while holding a kettlebell overhead. We've collaborated with Mike Salemi and Mind Pump Media to make a video about the finer points of the TGU. Pay close attention to the cues in the video to get the most out of utilizing the TGU in your workout routine.

What Muscle Groups does the Turkish Get-Up Target?

Practically all the muscle groups in your body must fire to properly execute the TGU. The arms, legs, and core all have to work together to balance you throughout the different phases of the TGU. The TGU is an excellent exercise for the entire body, including the abdominal region. The hips and glutes are also heavily recruited when moving into the final standing position.

The TGU is one of the best exercises to build shoulder strength and stability as well. Since you must keep the kettlebell over your head while standing up and laying back down, your shoulder must do an immense amount of stabilization work to keep the kettlebell balanced. In the video, observe Mike keeping the weight of the kettlebell over his shoulder throughout the exercise.

What makes the TGU unique from many other kettlebell movements is that the TGU must be completed at a slow pace, which lets you move deliberately and activates the stabilizor muscles. Regardless of your fitness level, you can build your strength by scaling the weight of the kettlebell you use (or starting with bodyweight).

In the video, Mike demonstrates correct form for a safe and effective TGU.

Here are the 5 essential tips for a successful TGU:

1. Start by lying on the floor in the fetal position, with the hand fully inserted through the bell handle and the top hand locked over. Keep the bell as close as possible as you roll onto your back. Press the bell up so the weight is over your shoulder and the elbow is locked. The same side leg should be bent, and the opposite side leg is straight. The opposite arm is straight with palm down.

2. Roll forward and diagonally as you push from the straight arm and the bent leg to come up onto the elbow, then up onto the hand. Eyes remain on the kettlebell.

3. Lift the hips up, then slide the straight leg through until the knee is under the hip. Bring the torso up, then readjust the legs so you are in a lunge position.

4. Drive up from the lunge into standing fixation position, with opposite arm lifted for balance.

5. Reverse the movement exactly to lower your body back onto the floor.

About Kettlebell Kings

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