Turkish Get-Up
Quick Information
Category
Functional Training
Difficulty
Advanced
Equipment
Kettlebell or Dumbbell
Primary muscle group
Deltoids, Trunk, Gluteus Maximus
Secondary muscle groups
Serratus Anterior, Obliques, Quadriceps, Hip Flexors
Movement pattern
Ground to Standing Transition
Training goal
Stability, Mobility, Coordination
Sport
General, Combat Sports, Gymnastics, Tactical
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Naked (no weight) get-up, then half get-up to the elbow, then to the hand, then the full get-up.
Regressions
Half get-up, or a shoe balanced on the fist instead of a weight.
When to Use It
When to use
In the warm-up as a movement primer, or as low-fatigue skill work between strength sets.
When not to use
When the overhead position cannot be held with a stacked shoulder, or when wrist pain limits the lockout.
Programming
3 to 5 sets of 1 to 3 repetitions per side, moving slowly and pausing in each position.
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