If you’re looking for an exercise that challenges your whole body, improves your balance, and enhances your mobility, then the Turkish Get-Up might be just what you need. Read on to learn how this dynamic movement can take your fitness to the next level.

Fit Tip #12: Try Turkish Get-Ups

The Turkish Get-Up, a traditional exercise, was originally used by strongman competitors and wrestlers to enhance their physical capabilities. While you’re probably not preparing for a strongman contest, this exercise remains one of the most effective full-body movements. Typically performed with a kettlebell, it involves a series of controlled movements to go from lying on the floor to standing while holding a weight overhead. Here’s why it’s such a great addition to your workout routine:

Core Strength & Balance

The Turkish Get-Up requires impressive core strength, balance, and coordination. As you hold a kettlebell overhead with one hand, you perform a sequence of movements that engage your entire core while requiring balance. This exercise helps you maintain the ability to get up and down from the floor with ease, which is especially beneficial as you age. In fact, it’s a practical exercise that can keep you mobile and prevent the difficulty some older adults experience when trying to get off the floor without assistance.

Shoulder Stability

Having worked with clients recovering from shoulder injuries, I can attest to the benefits of Turkish Get-Ups for improving shoulder stability. Unlike heavy shoulder presses that can potentially aggravate the shoulder, the Turkish Get-Up allows for gradual progression in strengthening the shoulder muscles, making it a great rehab exercise when done correctly.

Cardio Boost

Although it seems simple to get up from the floor, when you add a kettlebell and perform the movement with precision, you’ll be surprised at how quickly your heart rate increases. The Turkish Get-Up isn’t just about building muscle; it’s also an excellent way to incorporate cardiovascular conditioning into your workout.

Mobility

This movement is fantastic for improving mobility in your hips and legs. I love incorporating Turkish Get-Ups into my warm-up routine, as they help loosen up the body and activate muscles, preparing them for heavier lifting or more intense workouts. For warm-ups, I typically use a lighter kettlebell, anywhere from 10 to 20 pounds, depending on strength levels.

Strength

Don’t reserve Turkish Get-Ups just for warm-ups! When you add weight to this exercise, it becomes an incredible strength workout, engaging your abs, core, legs, and shoulders all at once. It improves functional fitness and movement patterns, making everyday activities like standing up easier. To get the best results, use a kettlebell weight that challenges your core and shoulder stability without sacrificing form or risking injury.

How to Perform the Turkish Get-Up

To perform the Turkish Get-Up, start by lying on the floor with a kettlebell in one hand, extended toward the ceiling. Keep your arm straight, and use your other hand and legs to push yourself up from the ground, carefully following a series of steps to reach a standing position while maintaining control of the weight overhead. After standing, reverse the movement to return to the starting position.

Final Thoughts

Turkish Get-Ups are a great way to enhance strength, mobility, and overall fitness. They offer a full-body workout in a single movement and are particularly effective for improving balance, core strength, and shoulder stability. Give them a try in your next workout and feel the difference in your performance!