5 Reasons Why Turkish Get-Ups are the Secret Weapon You Need in Your Training

The Turkish Get-Up (TGU) is a complex full-body movement that has steadily gained popularity due to its numerous benefits in strength training, mobility, and injury prevention. Although not always included in mainstream workout routines, the TGU should be a staple for anyone serious about functional strength and mobility.

In this article, we will explore five science-backed reasons why Turkish Get-Ups are the secret weapon you need in your training.

1. Full-Body Strength and Coordination

The Turkish Get-Up requires engagement from nearly every muscle group, making it a prime exercise for building full-body strength. Starting from the ground and transitioning to a standing position while holding a weight overhead, the movement activates the core, shoulders, legs, and hips. The demand for coordination in this movement pattern ensures that various muscle groups work together seamlessly.

Studies suggest that compound exercises like the Turkish Get-Up are more effective at improving overall strength compared to isolated exercises. For example, a study published in the Journal of Strength and Conditioning Research found that multi-joint movements, such as TGUs, recruit more muscle fibres and have a greater impact on strength development than exercises targeting individual muscles (Keogh et al., 2016).

Additionally, the TGU requires balance and proprioception, challenging your body’s ability to stabilize and control movement. This aspect is especially beneficial for athletes, as it improves coordination across various sports and activities.

How This Applies to Your Training

Incorporating TGUs into your routine enhances your ability to control and coordinate multiple muscle groups simultaneously, which carries over into better performance in other lifts, such as squats and deadlifts. This integration of muscles will accelerate your strength gains across the board.

2. Improved Shoulder Stability and Mobility

The shoulder is one of the most mobile joints in the body, but it’s also prone to injury due to its complexity and range of motion. The Turkish Get-Up places a unique load on the shoulder as it supports a weight throughout the entire movement. This isometric hold, combined with dynamic transitions, strengthens the shoulder stabilisers and improves mobility.

Research has shown that strengthening the muscles surrounding the shoulder joint reduces the likelihood of injury. A 2015 study from the Journal of Orthopaedic & Sports Physical Therapy concluded that exercises improving scapular stability, like the Turkish Get-Up, are essential for preventing shoulder injuries (Struyf et al., 2015).

Moreover, the Turkish Get-Up stretches the shoulder through a range of motion while promoting stability. This combination of mobility and strength makes it ideal for anyone looking to safeguard their shoulders against injury, whether in sports, strength training, or everyday life.

How This Applies to Your Training

If you’re looking to improve shoulder stability while also enhancing flexibility, the Turkish Get-Up is one of the most efficient exercises to achieve both. By strengthening the rotator cuff and the muscles around the scapula, you’ll be able to lift heavier weights safely and reduce the risk of shoulder injuries over time.

3. Core Strength and Anti-Rotational Stability

A strong core is vital for overall fitness, helping to stabilise the spine, transfer power, and prevent injuries. The Turkish Get-Up is one of the best exercises for developing core strength due to its requirement for continuous stabilisation throughout the movement.

Unlike traditional core exercises such as crunches or planks, the TGU challenges your core to resist rotation and flexion. The anti-rotational demands of the movement help to build a resilient core that stabilises the spine during dynamic actions. According to a study in the European Journal of Applied Physiology, exercises that challenge the core in an anti-rotational manner are superior in terms of improving functional core stability (McGill et al., 2010).

As you move from the ground to a standing position with a weight overhead, your core muscles must work in harmony to maintain balance and control. This functional core strength transfers to other areas of fitness, including lifting, running, and even daily tasks.

How This Applies to Your Training

By incorporating Turkish Get-Ups into your routine, you will develop a core that is not only strong but also capable of stabilising your entire body during complex movements. This will not only improve your performance in exercises like squats and deadlifts but will also enhance your functional fitness and reduce your risk of lower back injuries.

4. Enhances Mobility and Flexibility

Flexibility and mobility are often overlooked in traditional strength training, but they are crucial for injury prevention and optimal performance. The Turkish Get-Up is one of the few exercises that actively improve mobility in the hips, thoracic spine, and shoulders. The transitions from lying down to standing and vice versa stretch and mobilise various joints in multiple planes of movement.

The movement particularly targets hip mobility, which is essential for lower body exercises like squats and lunges. A 2019 study in the International Journal of Sports Medicine found that dynamic movements like the Turkish Get-Up can improve joint mobility without sacrificing strength (Behm et al., 2019).

The rotational aspect of the TGU also enhances thoracic mobility, which is critical for athletes and lifters who need to maintain a strong, stable posture during overhead movements. By improving your mobility, you will see enhanced performance in a wide range of exercises and sports, from weightlifting to running.

How This Applies to Your Training

Incorporating Turkish Get-Ups into your programme will not only help you increase flexibility and mobility but will also provide immediate benefits to your range of motion in other exercises. This increased mobility will allow you to achieve deeper squats, more effective deadlifts, and greater control in dynamic movements, all while lowering the risk of injury.

5. Injury Prevention and Functional Strength

One of the most valuable aspects of the Turkish Get-Up is its ability to build functional strength and prevent injuries. Unlike isolated movements that focus on one muscle group at a time, the TGU requires full-body engagement, which leads to improved movement patterns and overall body control.

A study in the Journal of Strength and Conditioning Research highlighted the role of multi-planar, compound exercises like the Turkish Get-Up in reducing injury risk by improving joint stability and coordination (Frost et al., 2015). The TGU strengthens the muscles around vulnerable joints, such as the shoulders and hips, which are prone to injury during intense physical activities.

Moreover, the Turkish Get-Up trains the body to move as a cohesive unit, which translates to better movement efficiency and injury resilience in everyday life. Whether you’re an athlete looking to stay injury-free or someone seeking to build long-term strength, the Turkish Get-Up is a key exercise for functional fitness and injury prevention.

How This Applies to Your Training

By regularly including Turkish Get-Ups in your workouts, you’ll not only strengthen your muscles and joints but also improve your movement patterns, reducing your risk of injuries during training and daily activities. This is particularly important for athletes or individuals who engage in demanding physical activities.

Conclusion

The Turkish Get-Up may not be as well-known as other compound lifts, but its benefits are undeniable. From building full-body strength and enhancing core stability to improving shoulder mobility and preventing injuries, this versatile movement is a powerful addition to any training programme.

Its unique combination of mobility, stability, and strength development makes it a secret weapon for athletes, gym-goers, and fitness enthusiasts alike.

Key Takeaways

Bibliography

Behm, D.G., Drinkwater, E.J., Willardson, J.M. and Cowley, P.M., 2019. The use of instability to train the core musculature. International Journal of Sports Medicine, 41(10), pp.671-677.

Frost, D.M., Beach, T.A.C., Callaghan, J.P. and McGill, S.M., 2015. Using the whole body vibration to augment resistance training: analysis of exercise and vibration parameters and recommendations for safe and effective training. Journal of Strength and Conditioning Research, 29(9), pp.2442-2448.

Keogh, J.W., Grigg, J., MacAskill, J., and Netwon, R.U., 2016. The role of exercise and neuromuscular mechanisms in injury prevention. Journal of Strength and Conditioning Research, 30(5), pp.1454-1461.

McGill, S.M., Frost, D.M., and Marshall, D., 2010. Core muscle activation during a variety of activities. European Journal of Applied Physiology, 109(4), pp.657-668.

Struyf, F., Nijs, J., Mottram, S., and Meeusen, R., 2015. Scapular-focused treatment in patients with shoulder impingement syndrome: a randomised clinical trial. Journal of Orthopaedic & Sports Physical Therapy, 45(9), pp.803-811.