Progressing the Turkish Get-Up

The Turkish get-up is an awesome test of overall strength and mobility.  When performed properly, it is a beautiful thing- as Pavel says, loaded yoga.  However, it’s not an exercise that one runs out and masters on day one.

This is an update of a post that I did over on www.BeyondStrengthPerformance.com back in October of 2012…

One of my strength coach buddies, Nico, up in NY contacted me to ask if I would do a video on progressing the Turkish Get-Up for use with high school kids.  The following video covers a few different progressions, tips, and common corrections that we use here at Beyond Strength Performance NOVA.  My goal is that, after watching the video, you have a broader understanding of what the Turkish get-up is, how to perform it properly, and, hopefully, avoid the common mistakes that many of us make learning the movement.

My Turkish Get-up Tutorial with Progressions*

*My arms do not fully extend, this would be a movement fault if it was a choice…

As you can probably see from the video, this footage is from 2012… seems like yesterday, but it’s funny how far we have come in terms of thought, technique, coaching, etc.

One of my favorite ways to pattern the Turkish Get-Up since the time the above video was shot is to teach it in reverse.  Eccentric patterning (eccentric neural grooving) is a great way to learn most any movement, and the Turkish Get-Up is no different…  After doing a few of these, I’ve had clients knock out a regular get-up with minimal corrections needed.  The same idea of half foam roller/shoe apply here.

If you want an added isometric challenge, focus on pausing for 5 to 10 seconds per transition in the reverse pattern as well (reverse lunge, hand to floor, hips down, roll to forearm, flat on back with arm locked out)!

Check out what two of the individuals whom have influenced my kettlebell work have to say about teaching the Turkish Get-Up as well…

Jeff Martone

I did Jeff’s “Tactical Athlete Kettlebell Instructor Certification” almost three years ago.  DO IT if you get the chance.  Jeff is a walking textbook of kettlebell and pull-up information.  Here are a few awesome tutorials he has on the Turkish Get-up:

Jeff Martone Turkish Get-up Technique Part 1

Jeff Martone Turkish Get-up Technique Part 2

Jeff Martone Turkish Get-up Technique Part 3

Jeff Martone Turkish Get-up with Ana Browne of Anabells Fitness

Dan John

Dan John is the man.  Go read everything that you can from this guy.  Seriously, and then go watch all of his DVD’s.  I had the pleasure of meeting Dan in 2012 at the Perform Better Summit in Providence, RI, and once again at his 2-day seminar at Ranfone Training Systems, and he is the nicest guy ever.  This isn’t the longest clip, but Dan still drops some serious knowledge.  Enjoy!

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Chris Merritt

Owner at Beyond Strength Performance NOVA

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ Functional Range Conditioning Mobility Specialist/ FMS/ Strong First Level 1 Certified Kettlebell Instructor/ Owner of Beyond Strength Performance, LLC, Beyond Strength Performance NOVA, LLC, and Beyond Strength Performance Tactical, LLC

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