Issue 042
October 2008
In this month’s instalment of the series looking at essential exercises for fighters, I will be looking at the Turkish get-up. This slightly less well-known exercise has a wide range of benefits for anyone, but is especially well suited to fighters.
Introducing The Turkish Get-Up
A Turkish get-up is most easily described as holding a weight overhead and standing up with it. There are different styles of performing the Turkish get-up, and I will describe the most commonly used. All moves are described with the weight in the right hand for ease, though as with anything should be trained equally on both sides.
Begin on the floor, lying on your back and holding a dumbbell, kettlebell or similar in the right hand. Next, press the weight to arms length and lock the arm solid. From here, bend the right leg and drive the heel into the floor, rolling onto the left elbow. Next, push yourself up onto your left hand. From here, drive the right heel and left hand into the floor to lift the hips off the ground. This will enable you to pull the left leg round and under the body to end up in a half-kneeling stance (as in the bottom of a lunge). From this position, take the left hand off the floor and perform a lunge to stand up. Reverse the whole process so that you are back lying on the floor to complete the repetition!
The Turkish Get-Up In Fighting
The immediate similarity one notes when looking at the Turkish get-up is that it is very similar to the manner you would get off the floor in an MMA fight. But there are many more benefits to fighters. In order to not drop the weight, the shoulder must stabilise in a wide variety of unusual positions. This will improve the flexibility in the shoulders, giving you the best chance of escaping any position you find yourself in.
The initial movement in getting off the ground involves shifting the weight and controlling the torso, while at the same time concentrating on your balance. The lunge out of the bottom can improve the power of your shot, plus improve your strength in the most difficult part of the movement where you may find yourself fighting for takedowns or lifts. In addition, the whole movement will improve your balance, awareness of body positioning, flexibility and strength. All of these qualities are hugely important in any fighter’s game, no matter what their fighting style.
Turkish Get-Up Variations
Here are some variations of the Turkish Get-Up that you can use:
Turkish get-up with dumbbell
Turkish get-up with kettlebell
Turkish get-up with barbell (be careful with this one!)
Turkish get-up with sandbag over the shoulder
Turkish get-up with keg over the shoulder
Turkish get-up with chains
Turkish get-up holding the weight in two hands
‘Speed’ get-ups – a smoother rolling variation of the get-up
Alex Gold is a strength and conditioning specialist working with fighters to achieve peak performance. Alex offers in-person training in the London area and online training worldwide. Alex is also available to speak on various topics related to strength and conditioning. For more information, visit www.hardcoresportstraining.co.uk where you can also sign up for a free newsletter with training tips and exclusive offers.
Alex Gold is a strength and conditioning specialist working with fighters to achieve peak performance. Alex offers in-person training in the London area and online training worldwide. Alex is also available to speak on various topics related to strength and conditioning. For more information, visit www.hardcoresportstraining.co.uk where you can also sign up for a free newsletter with training tips and exclusive offers.
