The kettlebell Turkish get-up (TGU) has become a staple exercise for athletes and strength coaches alike. This intricate movement, which involves rising from the floor to a standing position while holding a kettlebell overhead, has unique benefits that high-level strength coaches like Dan John refer to as “priming” for the body. The TGU is more than just a test of strength; it’s a tool for building coordination, mobility, and resilience—qualities crucial for athletic performance. Here, we’ll explore the primary benefits of the Turkish get-up for athletes and how to incorporate them into training.
1. Full-Body Stability and Core Strength
Benefit: The Turkish get-up engages nearly every muscle in the body, particularly the core, which works to stabilize the torso throughout the movement. The shoulders, hips, and spine are constantly adjusting to keep the kettlebell steady, creating dynamic core strength that translates well to sports where a strong and stable core is essential.
Application: Athletes can add TGUs as part of their core training, focusing on form rather than weight. Start with a light kettlebell or even bodyweight to master control, and progress gradually. Adding TGUs before heavy lifting or intense skill work can also “prime” the core, promoting better posture and stability in all movements.
2. Improved Shoulder Mobility and Stability
Benefit: With one arm supporting the kettlebell, the shoulder must stabilize under load through a range of motions, from lying down to standing. This increases shoulder stability and mobility, improving shoulder health—a crucial factor for athletes in sports with throwing, overhead motions, or physical contact.
Application: Incorporate TGUs 2–3 times per week to enhance shoulder resilience. To emphasize shoulder stability, start with a light load and focus on keeping the arm fully extended without wobbling. Progress the weight only as control improves, which will build strength without risking strain.
3. Enhanced Hip Mobility and Strength
Benefit: From the bridge to the lunge, the TGU involves multiple positions that open up and strengthen the hips. Good hip mobility aids in force generation, agility, and injury prevention, making it invaluable for athletes who rely on rapid directional changes and explosive movements.
Application: Include TGUs as part of a dynamic warm-up to “prime” the hips for sports-specific training. The bridging phase, where the hips lift from the ground, is especially effective for activating the glutes and stretching the hip flexors, which are critical for sprinting and jumping athletes.
4. Better Body Awareness and Coordination
Benefit: Performing the Turkish get-up requires a high level of proprioception—the body’s awareness of itself in space. This movement’s complexity challenges the brain and nervous system, enhancing coordination and balance, especially during the transitions between each phase.
Application: Use the TGU as a skill-building exercise for athletes who need strong spatial awareness, such as basketball or soccer players. Slow the movement down to work on precision and control in each position, helping the body learn coordination that can improve on-field performance.
5. Increased Functional Strength and Resilience
Benefit: The Turkish get-up mimics movements used in real-life scenarios—getting up from the ground, stabilizing a load overhead, and moving through multiple planes of motion. This “functional strength” improves resilience and the body’s ability to handle stress from various directions, which is essential in sports involving contact, falls, or sudden directional changes.
Application: Program TGUs as a strength exercise once or twice per week, aiming for 3–5 reps per side with a challenging weight. It’s particularly effective in building resilience for athletes in sports with high physical demands, like rugby or MMA, as it strengthens multiple muscle groups while improving body control.
6. A Safer Way to Build Overhead Strength
Benefit: The TGU allows athletes to build overhead strength in a controlled manner, minimizing shoulder and spine strain. By keeping the shoulder packed and maintaining a neutral spine throughout the movement, the TGU strengthens the overhead position safely, which can improve performance in sports requiring overhead activity.
Application: For athletes with prior shoulder issues or those new to overhead lifting, the TGU is a safe way to develop strength. Start with a manageable weight and aim to move slowly, ensuring the shoulder remains stable and packed down into the socket. This methodical approach will safely improve overhead strength and control.
7. Reinforced Mental Focus and Patience
Benefit: The TGU demands patience and mental focus. Each part of the movement needs to be performed with attention to detail, which translates to improved focus in other training and competitive situations.
Application: TGUs are ideal at the beginning of a workout to focus the mind and set the tone for training. Ask athletes to slow down each phase, using the TGU as an exercise in concentration and control, which will help them remain calm and focused under pressure in game situations.
How to Incorporate the Turkish Get-Up into an Athletic Training Program
The Turkish get-up is versatile enough to fit into multiple stages of an athlete’s program:
- Warm-Up: A light-weight TGU can be included as part of a dynamic warm-up, helping athletes “wake up” their core, hips, and shoulders for the training session.
- Strength Training: With heavier loads, the TGU serves as a strength exercise to build core, shoulder, and hip stability.
- Conditioning Circuit: TGUs can be included in conditioning circuits with other functional exercises to build strength and endurance without high-impact stress.
Consider programming TGUs for 2–4 reps per side with a controlled tempo, either as part of a warm-up or as a dedicated strength movement. Make sure athletes progress only once they’ve mastered the form with lighter weights, focusing on quality over quantity.
Final Thoughts: The Value of the Turkish Get-Up for Athletic Development
The kettlebell Turkish get-up is more than just an exercise; it’s a multi-faceted movement that builds strength, stability, and body awareness, all crucial for athletic success. By incorporating the TGU into training, athletes can unlock greater physical control, better mobility, and enhanced resilience. With patience and consistency, this “primer” exercise can become an integral part of any athlete’s routine, setting them up for a stronger, more stable, and injury-resistant body.
