The Turkish Get Up (TGU) is one of the most popular kettlebell exercises, and for good reason. It’s a total-body movement that trains glutes, hamstrings, quads, and shoulders while improving shoulder stability.
However, this exercise can be challenging for some people to master, especially if they lack shoulder or hip mobility.
In this article, we will explore some alternatives to the TGU that can help you better achieve your fitness goals.
*If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:
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3 Turkish Get Up Alternatives
Turkish Get Up Alternative #1 – Overhead Lunge – https://youtu.be/V61RzKZ7mWo
Hold a kettlebell over your head with your right arm.
While holding the weight, lunge forward with the left leg (or backwards for backwards lunges).
Do desired number of reps on one side, then switch; hold the weight with the left arm, and lunge with the right.
Turkish Get Up Alternative #2 – KB Windmill – https://youtu.be/uZUUnrh8ghs
Your feet should be pointed to the side at approximately 45 degrees.
KB is overhead. Arm is locked, shoulder is “packed” – same principles as the Turkish get up.
Poke your hip out to the side. The movement in this exercise is coming from the hip and not the torso.
Let the hand slide down the leg; go to desired range of motion, then stand up, engaging the glutes and core as you do so.
Make sure you tense the glute and engage the core to stand up.
Turkish Get Up Alternative #3 – 1/2 Turkish Get Up – https://youtu.be/D_iT8QJ9RQA
The full Turkish get-up goes from lying on the ground to a standing position with a kettlebell overhead. With the half get up, we’re just practicing the first half of the movement.
Start with the kettlebell right at the shoulder. The hand goes right through the handle of the ‘bell, pull it up to the frame, and rolls to the back.
Punch the kettlebell up towards the ceiling. You want it right above your shoulder. Elbows locked out, shoulders sucked down into the socket. Your shoulders should be nice and stabilized and your lats are engaged. All those muscles that surround the shoulder should be nice and tight.
Right heel, same leg as your arm is up. Your right heel is up towards the right glute and your left leg and hand are out. Drive through the right heel and punch up towards the elbow. Push the right knee out with your belly button up towards the ceiling. Corkscrew with your bottom shoulder towards the floor and come back down.
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The Turkish Get Up is a highly beneficial movement, but sometimes things like injuries, poor flexibility, or plain old lack of coordination / athletic ability can make the exercise a challenge.
Try one (or all) of the alternative moves in today’s article for similar benefits!
If you want help in learning the basics of safe and effective kettlebell training in a way that’s customized just for you, apply for one of the remaining spots in my 1:1 kettlebell coaching program at the link below:
-> 1:1 personalized kettlebell coaching with Forest
-Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net