We use this movement almost as a staple on days our FST or Applied Strength and Conditioning classes programming calls for core work as a primary focus. From our perspective of programming we implement the Turkish Get-Up mainly for two reasons: 1) To reveal deficiencies in mobility/muscle imbalances and inefficient body mechanics 2) Reinforcement of kinesthetic awareness. We define Functional Training as purposeful training. Therefore for every workout there is a primary movement/focus with auxiliary support of other movements.
Benefits of the Turkish Get-up:
1) Allows for engagement of the core in all three planes (frontal. sagittal, and transverse) throughout the progression of the movement. In turn, this fits into our paradigm of being complete and “functionally fit”.
2) In this movement, mobility and stability work in a synchronous nature. For each step there is a constant demand of the shoulder (Glenohumeral joint) to remain not only mobile, but stable as well. In addition to the shoulder the other joints experiencing the same concurrent activity are: T-Spine, Hips, Knee, and Ankle.
3) Due to the high demand of the stability around the mentioned joints, the movement causes for activation of the surrounding muscles. Shoulder, Triceps, Transverse and Rectus Abdominals, Glutes, Hamstrings, Abductors and Quads. All muscle groups are getting the opportunity to work in concurrence.
4) Personally, I feel the level kinesthetic awareness required is a great starting point to those of which who are new to functional movement. Understanding where body mechanics come into play in relation to an external load is a learned process for most.
5) Brings to light muscle weaknesses or muscle imbalances throughout the progression along with mobility issues such as ‘tight hips’ or ‘tight ankles’. From a programming standpoint it allows for problem areas to be addressed and worked on.
Common Mistakes to Avoid:
1) Taking eyes off the kettlebell or dumbbell.
2) Having a soft elbow (elbow bend).
3) Not progressing throughout the actual steps (trying to merge steps) by using momentum to roll to a post in stead of shifting weight.