July ’26 Movement of the Month: Turkish Get-Up
by Coach Nick
This month’s movement of the month is the: Turkish Get-Up
The Turkish Get-Up builds off last month’s Turkish Sit-Up by continuing to challenge your shoulder stability, core strength, coordination, and control through multiple positions.
This movement is great for learning how to stay strong and stacked while moving from the floor to standing. It carries over to overhead strength, pressing, carries, and overall body awareness.
Set Up:
Start lying on your back with one arm pressed straight up toward the ceiling.
The same-side knee should be bent with your foot flat on the floor. Your opposite leg stays straight and slightly out to the side.
Keep your eyes on your hand or object overhead.
How to Perform:
- Start by performing the Turkish Sit-Up from last month, moving from your back to your elbow, then to your hand.
- From there, lift your hips, sweep your straight leg underneath you, and come into a half-kneeling position.
- Once you are stable, stand all the way up with the arm still locked out overhead.
- Reverse the steps with control to return back to the floor.
Regressions:
Perform the movement with no weight first.
Use a light dumbbell or kettlebell once you can control each position.
Break the movement into smaller pieces if needed and focus on moving well before adding load.
Sets and Reps:
Perform this movement 2x per week in 3 sets x 3 reps per side.
Focus on control, shoulder stability, and staying stacked through each position.
