The Turkish get up is most commonly used as a strength exercise, done in low reps, with a challenging weight. Often we do just 1-3 reps per side. If the weight is challenging enough, this in itself will be a ‘metabolic’ exercise – the heart has to work hard to pump blood to every muscle group as we move from lying to standing and back again. However, we can easily add a higher metabolic demand – some swings or snatches in between the get up and the get down. I recommend between 4-10 alternating swings. Snatches, single swings, clean and presses all work well too.
Set a time goal – ie TGU with 10 swings in between for as many rounds as possible in 8 minutes.
This variation is useful for fighters, as it teaches explosive movement patterns from floor to standing. Or just regular non-fighters like me who like a bit of explosive training!
Choose a lighter bell. I prefer to start with both knees bent for a quicker get-up (bypassing the usual hip bridge step). The KB starts on the chest, adding an explosive one arm punch straight through to the sit up position.
Adding a snatch and a push press is optional!
This is an old favourite of mine where we combine both explosive power and stability. Choose a heavy bell if you are confident in your windmills – if you have mobility issues you will need to go lighter. Move slow through the get-up and the windmill, focusing on keeping the shoulder packed down.
This variation will really challenge core stability and mobility. Attempt it at your own risk! Definitely try a light kettlebell as there is less structural stability available in the transition to side plank – meaning you need to rely more on your core strength and balance.