Abs and Core Exercises

Improve Your Physique with Turkish Getups

When done right, this move makes the perfect addition to your program.

turkish get-up

Unless you have been under a rock for the past few years, you probably have heard of the Turkish Getup. Some physique and strength athletes shun them off since they don't feel that they build muscle and strength. I’ve got news for you… they do!

They may not be a true strength and muscle builder, but there is more to an exercise than just building muscle and strength. An exercise like the Turkish getup can be the perfect addition to your program to keep your core strong, shoulders safe and increase your proprioception. This highly dynamic movement has a huge carryover to lifting heavy things. It does this with it’s series of movements where you go from lying down to standing up with a kettlebell or dumbbell without breaking form and keeping the bell from falling.

Here’s a short list of everything that we can get from within a single getup:

  • Single leg hip stability during the initial roll to press and during the bridge.
  • Both closed and open chain shoulder stability.
  • Shoulder mobility.
  • Thoracic extension and rotation.
  • Hip and leg mobility and active flexibility.
  • Stability in two different leg patterns – lunge stance as well as squat stance.
  • Both rotary and linear stability.
  • The ability to link movement created in our extremities to the rest of our body.

Let’s elaborate a little more on a few of them that really help physique athletes:

It Improves Shoulder Health

By stabilizing a bell through multiple planes of motion, it requires stability in the anterior, lateral and overhead positions. Not to mention the other shoulder propping you up. The rotator cuff muscles are also called upon as you control the bell, making it an excellent rotator cuff strengthener. If you want to press heavy forever, you have to take care of your shoulder health.

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