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• Turkish Get-Up: 9 Benefits (www.spartan.com)

Benefits of Turkish Get Ups

1. Promotes cross lateralization (getting the right brain to work with the left side)
2. Promotes upper body stability
3. Promotes lower body stability
4. Promotes reflexive stability of the trunk and extremities
5. Ties the right arm to the left leg, and left arm to the right leg
6. Gets the upper extremities working reciprocally (legs, too)
7. Stimulates the vestibular system (one of three senses that contributes to balance)
8. Stimulates the visual system (second of three senses that contributes to balance)
9. Stimulates the proprioception system (a third sense that contributes to balance)
10. Promotes spatial awareness
11. Develops a front/back weight shift
12. Develops upper body strength, trunks strength, and hip strength

(From 👉 “The Forgotten Benefits of the Get-Up”, StrongFirst.com)

Introduction to Turkish Get Ups

Exercise Instruction

• Turkish Get Up steps:
  • Step 1:  Diagonal Curl Up to the Elbow
  • Step 2:  Elbow to Hand, Raise the Hips
  • Step 3:  Hip Lift to Tall Kneeling
  • Step 4:  Tall Kneeling to Standing

• Turkish Get Up Variations:
  • The Shoe Turkish Get Up
  • Using a Backpack for Turkish Get Ups

Activity

• Warm Up:  Mobility + Ground Movement

• Workout
  • 10 Minutes of Turkish Get Ups
    • 2 different options below
    • Non-stop movement (minimal rest)
    • Alternating right and left side each rep
    • Good technique! Keep moving!

Option 1: Shoe Turkish Get Ups (beginner)

or

Option 2: Backpack Loaded Turkish Get Ups (intermediate/advanced)