It seems that there are three reactions to the Turkish Get-Up from fitness buffs and trainees. One is that they love it (I am one of them)  Two: They think that it is pointless and don’t want to do it or begrudgingly practice it. Three: they feel awkward as they do it and the awareness of their lack of mastery of this complex and humbling move makes them hate it. I have all three of these types of people as my students. There are some that love the TGU and are aware of its value and make them move better and get stronger. I have those that need to be pushed to practice it as they were a kid eating their vegetables. Of course lastly, there are the people who just plain old hate it and I can only pull it out on special occasions much like my suit. Now the question is friend, what camp are you in? Does the thought of doing get-ups fill you with fear and make you feel like a buffoon who can’t chew bubble gum and walk at the same time? Or  are you aware of the manifold benefits of this move and practice it often?


If you are any of these people today’s post is for you. This post will both help you get better at the Get-up and show you the areas that you may need improvement in and then give you a few drills to make it better.

First let us review what a proper get will look like:

The Standard.

1.Use both hands to pick up the kettlebell off the ground to the starting position of the floor press and to return to the ground.

2.The wrist on the kettlebell side is straight.

3.The elbow on the kb side must be locked and shoulder packed.

4. The shoulder of the free arm doesn’t shrug up.

5.The heel of the foot on the kettlebell side stays on the ground throughout the movement.

6.The knee touches the floor silently on the return to half- kneeling.

7.The arm holding the kb is vertical or almost vertical.

8. The neck is straight on the top half of the move, from the lunge standing.

9.At the top your knees must be locked and you must remain tall(not leaning back.)

Try to keep this move as smooth as possible. ( Not jerky)

Now if you are like me, just seeing the standard in writing is not good enough for you. So here is a video series to help you with your learning and correction. Follow the progressions in the three videos or at least do the movements until you encounter difficulty with one and spend time perfecting that part before you move on. (if you like your teeth and face.)

The Turkish Get-Up has so many benefits for its practitioner. Don’t be afraid of the move, learn how to do it properly and take your time learning it. If you do you will begin to move better and have to spend less time on mobility and stability, due to the Get-ups ability to make these aspects of fitness better.(If done well). So follow the progressions given in the video and get a coach if you need to. Enjoy the shoulder health and strength it offers.

If you need some more help drop me a line at with the tagline TGU and we can talk about how I will help make your Get-up better and more effective.

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