The Turkish Get-Up (TGU) is a complex, full-body movement that requires the athlete to transition from a supine (lying down) position to a standing position while maintaining a weight overhead. It demands precise coordination between the shoulder girdle, trunk, and hips, making it a highly effective tool for developing functional, integrated strength. This exercise is a comprehensive test of strength, mobility, and stability across multiple joints and planes of motion.
Equipment Selection and Starting Position
Before attempting the full movement, begin with no external load, using only body weight to practice the transitions. Once the sequence is understood, a light object like a shoe or a small water bottle can be held in the hand to provide sensory feedback regarding the vertical path of the arm. When transitioning to external resistance, a lightweight kettlebell is the standard choice.
To begin the exercise, lie flat on the back and roll into a slight fetal position to safely press the weight up to a fully extended arm. The loaded arm must remain perfectly straight, locked out at the elbow, and pointing straight toward the ceiling. The leg on the loaded side should be bent with the foot flat on the floor, while the opposite leg is extended straight out and positioned roughly 45 degrees away from the body. The non-loaded arm should be placed on the floor, angled about 45 degrees from the torso, ready to provide initial support.
Detailed Breakdown of the Movement Phases
Ascent
Roll to Elbow
The initial phase involves the Roll to Elbow, moving the body from lying flat (supine) to resting on the support elbow. Drive the heel of the bent leg into the floor and use the non-loaded arm to initiate a diagonal crunch, rolling the shoulders off the floor toward the loaded side. The eyes must remain fixed on the weight throughout this transition, ensuring the weight maintains a vertical path directly over the shoulder joint.
Sit-Up to Hand Post
Immediately following the roll, push off the elbow to transition onto the hand. The supporting wrist should be directly beneath the shoulder, creating a strong, stable vertical post for support. This transition requires significant core engagement to elevate the chest and torso further off the ground. The body should form a straight line from the weight through the shoulder, supporting arm, and down to the floor.
Hip Bridge and Sweep
This phase leverages the power of the glutes and hamstrings. While maintaining the hand post, drive the bent heel into the floor to lift the hips high into a bridge position, creating space underneath the torso. This high hip position allows the extended leg to be smoothly swept back and underneath the body. The knee of the previously extended leg should land precisely where the supporting hand was, with the hand now positioned slightly forward of the knee.
Windmill
From the sweep, the body transitions into the Windmill position, rotating the back knee and foot to face forward, aligning the hips with the front foot. The supporting hand remains on the floor. The athlete uses a slight lateral lean to maintain balance and control the weight overhead.
Tall Kneeling
The Tall Kneeling phase begins as the athlete pushes through the front foot and the hand leaves the floor, bringing the torso upright into a full kneeling position. The knees and hips should be stacked directly beneath the overhead weight, requiring significant stability from the deep core muscles. The weight remains locked overhead, and the gaze continues to follow its trajectory.
Lunge to Stand
The Lunge to Stand completes the upward portion of the TGU. The athlete drives through the front foot, performing a standing lunge motion to bring the back foot forward. The movement concludes with the feet together and the weight locked out overhead, marking the halfway point of the exercise.
Descent
The descent reverses the ascent, starting with the Reverse Lunge. Step back with the same leg that initiated the final step up. The torso remains upright and stacked as the back knee lowers slowly towards the ground, emphasizing control during this eccentric action.
Next, transition into the Hand Post Windmill by placing the non-loaded hand back onto the floor, outside the front foot. The gaze remains on the weight, and the hips rotate slightly as the torso leans forward to place the hand down securely. This movement requires a controlled shift in weight distribution and shoulder stability.
Perform the Leg Thread by passing the previously bent leg through the space between the supporting hand and the front foot. The hips are gradually lowered to the floor in a controlled manner, ensuring the weight remains balanced and vertical.
The body then lowers onto the supporting elbow, requiring powerful deceleration from the core and shoulder stabilizers. Slowly roll onto the back, maintaining the locked elbow and vertical path of the weight until the body is fully supine and the weight is safely returned to the starting position on the floor.
Troubleshooting Common Form Mistakes
Shoulder Instability
The most frequent error is losing the “packed” position of the loaded shoulder, leading to shrugging toward the ear. This instability compromises the shoulder joint’s integrity and places strain on the rotator cuff muscles. The corrective cue is to actively pull the shoulder blade down and back (scapular depression), locking the humerus securely into the socket.
Rushing Transitions
Another common fault is rushing the transition phases, particularly the leg sweep or thread, which often results in the hips collapsing prematurely. A collapse suggests a lack of integrated core and hip strength, forcing the body to rely on momentum. To fix this, pause briefly in the high hip bridge position before moving the leg, ensuring the glutes and core are fully engaged to stabilize the pelvis.
Losing the Gaze
Beginners struggle with maintaining eye contact with the weight, especially during the windmill and hand post phases. Losing the gaze can compromise the weight’s vertical path, as the head and neck are powerful stabilizers for the upper body. Keeping the eyes locked on the weight helps the nervous system naturally adjust the body’s position to keep the weight centered over the base of support.
Adjusting Difficulty Through Scaling
The TGU can be scaled using both regressions and progressions.
Regressions
For individuals new to the movement, performing only the first three steps—the roll to the elbow, the sit-up to the hand post, and the hip bridge—is an excellent regression for building foundational stability. Using a shoe balanced on the fist provides immediate feedback on the weight’s path without the risk of heavy external load.
Progressions
As strength and coordination improve, increase the external load with a heavier kettlebell, which forces greater muscular recruitment in the stabilizing muscles. Slow down the tempo, especially the eccentric (lowering) phase, to maximize time under tension and improve joint control. Advanced athletes may incorporate an overhead squat at the top of the movement to challenge dynamic stability further.