What is the Turkish Getup? and How to Perform it?

The getup, when performed properly, promotes the shoulders’ stability, mobility and resilience. It will improve overall strength by teaching the important concept of “linkage” while eliminating strength “leakage.” Gray Cook, the developer of The Functional Movement Screen explains that “Stabilizers are what gives you the mechanical advantage to be stronger.”

When using high tension techniques, we “link” our muscle groups together by creating tension throughout our body. The term strength “leakage” refers to a loss of total body tension in one or more areas and can inhibit our performance.

Safety is the most important consideration when starting the getup. Never practice when you are distracted or in an area with children. Use common sense in determining the load. If you are attempting a personal record, have a trained spotter on hand during the entire movement.

Always practice “like it’s heavy.’ Meaning, never do anything with a light kettlebell that you would not do with a heavy kettlebell. This applies especially to picking up and parking the bells.

Learn how to breathe shallow without losing tightness during the getup. Many of my clients tend to lose tightness during transitions from one posture to another. So, performing each section of the getup as slowly as possible is a great way to maintain your linkage through your upper back muscle.

“Linked” joints are compressed with the tension of the surrounding muscles. The increased rigidness improves the transfer of power through the chain of your body, minimizing weaknesses. Practice sucking your shoulders into their sockets throughout the movement and learn to identify power “leakages” on your own.

It is very important to keep your eye on the kettlebell during the movement. There is no need to look at your instructor or down at the ground. If your eyes move the kettlebell will follow and that will compromise your safety.

To propel your advancement, practice the getup at home without weight or with a light dumbbell.

Let’s review the Steps

1.) Prepare to press the bell.

Checklist at this point:

The Leg on the Kettlebell Side is Bent
Wrist is straight