The Turkish Get-Up (TGU) is a complex, full-body exercise that systematically moves the body from a lying position on the floor to a standing position and back down again, all while maintaining an overhead load. This centuries-old movement is a comprehensive training tool for coordination, mobility, and muscular endurance across multiple planes of motion. The TGU recruits nearly every major muscle group, demanding total-body integration and exposing asymmetries. Mastering this sequence improves stability and resilience in daily activities and other strength training movements.
Essential Setup and Stability
The successful execution of the Turkish Get-Up begins with foundational stability and a controlled starting position. It is best to begin practicing the movement with no weight, or a light object like a shoe balanced on the fist, to ensure the movement pattern is perfected before adding load. To start, lie supine with the arm holding the weight extended vertically toward the ceiling, and the same-side knee bent with the foot planted flat on the floor. The non-working arm and leg are extended at a 45-degree angle to the side, creating a stable, wide base, often called the “half starfish” position.
The most important element in the setup is “shoulder packing,” which means pulling the shoulder blade down and back, away from the ear, to anchor the scapula against the rib cage. This locks the shoulder joint into a secure position, providing a rigid structure from the hand down to the torso. The wrist must remain neutral, never cocked, and the elbow locked out throughout the entire movement to prevent instability. The eyes must remain fixed on the weight overhead for the majority of the movement, which helps maintain the vertical alignment of the arm.
Step-by-Step Guide to Standing Up
The ascent phase begins with the roll, driven by the planted foot and the core, not a sit-up motion. Drive the heel of the bent leg into the floor and roll onto the opposite elbow, maintaining a straight line from the overhead hand through the shoulder and down to the elbow on the floor. The core and hip flexors initiate this movement, pulling the torso diagonally up and across the body.
From the elbow, press directly up onto the palm of the support hand, stacking the shoulder, elbow, and wrist of the grounded arm. The head remains in a neutral position, with the gaze still tracking the weight overhead. Next, push the hips upward into a high bridge position, creating enough space to move the extended leg. This hip extension is powered by the glutes and the planted foot, momentarily creating a three-point base of support.
The sweep involves threading the extended leg back and under the body, aiming for the knee to land just behind the support hand, transitioning into a half-kneeling windmill position. This movement requires a tight hip hinge and precise placement to form a wide, stable triangular base with the hand, knee, and planted foot. The torso is then brought upright into a tall half-kneeling position, allowing the gaze to shift from the weight to straight ahead. The final step of the ascent is to drive through the front foot and stand up, bringing the feet together.
Controlled Movement Back to the Floor
The descent is a mirror image of the ascent and requires the same level of control, if not more, to resist gravity and the momentum of the weight. Begin by stepping back with the leg opposite the overhead weight into a reverse lunge, landing softly in the half-kneeling position. The torso remains vertical, and the eyes maintain focus straight ahead before the next transition.
The windmill phase is initiated by pivoting the back foot and hinging at the hip, shifting the gaze back to the overhead weight. Carefully place the non-weight-bearing hand on the floor, directly in line with the knee and foot, ensuring the hand is positioned wide enough to create a solid base. The back leg is then extended straight out, sweeping it back through the space created by the hip hinge, returning to the high bridge position.
After the leg sweep, the hips are lowered to the floor in a controlled manner. The transition from the hand to the elbow should be a smooth, diagonal roll, not a drop. The supporting arm bends, and the torso is lowered onto the forearm, maintaining tension and a straight line with the overhead arm. Finally, the body is lowered completely back to the floor, rolling smoothly from the elbow to the shoulder, and the overhead arm is brought down using both hands to safely return the weight to the ground.
Troubleshooting Form and Avoiding Injury
Rushing the transitions is one of the most common errors, which compromises stability and diminishes the exercise’s benefits. The TGU is a slow, methodical grind that requires pausing at each major position to re-establish a packed shoulder and a braced core.
Losing stability in the overhead arm, often indicated by the weight wobbling or the elbow unlocking, signals a failure in shoulder packing. Actively anti-shrugging the shoulder—pulling it away from the ear—is the immediate fix for this instability.
Another frequent issue is allowing the wrist to collapse or bend under the load, which can be corrected by consciously gripping the weight tighter and keeping the wrist in a neutral position. Improper head and eye positioning can also lead to instability; the eyes must track the weight overhead until the tall half-kneeling position is achieved on the way up, and should return to the weight before the hand touches the floor on the way down. Any sharp pain in the shoulder, especially during the overhead hold, is a sign to immediately stop the exercise and reassess the setup.