The Turkish Get-Up aka the Tactical Get Up is an exercise that develops core strength, rehabs the body and also holds a few martial applications. I was first introduced to this exercise while training with Russian Kettlebells. I had developed a bit of chronic pain in my neck and shoulder from years of improper lifting. After a few weeks of practicing this exercise, I began to move freely and visits to the chiropractor grew less frequent.

The Turkish Get Up is what we would call a movement screen. Meaning, if you find parts of this exercise difficult to do, there may be a dysfunction in your movement patterns. Now you may be asking yourself, why this is so important? Mobility is essential to every living being. If you can’t move correctly, you develop compensations in the way you move. This leads to an imbalance in your body mechanics which can lead to aches and pains or even worse, a major non-contact injury.

This is a step by step process of the naked get-up. I’m using my shoe to make ensure my arm stays vertical and elbow locked out. Once we’ve perfected our movement patterns, we can challenge ourselves with weight.

Hand and Foot

On On Your Elbow

Up On Your Hand

Hip Bridge High In the Air

Knee To Your Hand

Up on One Knee

Stand UP With Shoulders Engaged, Elbow Locked Out

Once you’ve gone through all that, reverse the process and do it again on the other side.