Turkish Get-Up
The Turkish Get-Up (TGU) is a fantastic exercise I frequently use with my baseball and golf athletes. Performing it properly will improve mobility, stability, coordination, and strength. I routinely put this exercise at the beginning of a workout to prime the body.
Starting off, it’s important to become comfortable with the KB pressed overhead while maintaining a straight wrist (knuckles pointed at the ceiling.) Work on static holds and farmers walks in this position.
Next, go into a half kneeling position with the KB pressed overhead and perform the windmill exercise.
After they’ve built up their shoulder stability and strength, we’ll move to the ground and start learning the full TGU.
Start with the KB in the right hand pressed straight above the shoulder. The left hand is off to the side at a 45 degree angle.
Having your right knee bent, extend the left leg at a 45 degree angle.
Drive your right heel into the ground while simultaneously rolling onto your left forearm, watching the KB at all times.
Transfer from the left forearm to hand by extending the elbow.
Next, raise your hips high off the floor, preforming a glute bridge.
Sweep the left leg underneath. The left knee will land where you had previously been sitting.
Release the left hand off the ground and pivot on the left knee, ending in the half kneeling position.
The last movement is to simply stand up.
Reverse the movement to go back down, and switch to the opposite hand.
See below for a full video of the TGU.