Is a Turkish get-up a total-body exercise?

Turkish get-up Turkish Get-Up Tips

Turkish get-up is considered a total-body exercise that engages multiple muscle groups and movement patterns.

Here's a breakdown of how the Turkish get-up works the body:
  • Core Activation:
The Turkish get-up requires significant core engagement and stability throughout the movement to maintain a rigid torso and control the weight.
Muscles like the rectus abdominis, obliques, transverse abdominis, and erector spinae are heavily involved.
  • Shoulder and Arm Strength:
The overhead pressing motion works the deltoids, triceps, and rotator cuff muscles to stabilize and control the weight.
Grip strength is also challenged, especially in the hand holding the weight.
  • Hip and Leg Strength:
The transition from the ground to a standing position engages the glutes, quadriceps, and hamstrings to power the hip and knee extension.
Mobility and stability in the hips and ankles are also important.
  • Whole-Body Coordination:

The Turkish get-up requires the integration of upper body, core, and lower body movements in a smooth, controlled sequence.

This challenges proprioception, body awareness, and neuromuscular coordination.
In essence, the Turkish get-up is a compound, multi-joint exercise that engages the entire kinetic chain, from the fingers to the toes. It demands strength, flexibility, balance, and neuromuscular control.

While the Turkish get-up is a highly effective total-body exercise, it should only be attempted under the guidance of a qualified fitness professional, as improper execution can increase the risk of injury, especially for beginners. The proper progression and mastery of the movement patterns are crucial.

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