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Turkish Getup for Fatloss & A Total Body Workout

by Monica

The turkish getup is an amazing total body workout. It burns fat and uses every single muscle in the body. It's probably one of the hardest exercises to master but once you get it and add into your weekly workout routine you will be amazed by the result.

The turkish getup is typically done with a kettlebell but a sandbell or sandbag or dumbbell works too. Below kb expert Anthony D shows you how to perfom this exercise correctly plus killer tips on how to practice the different phases where people tend to get stuck or frustrated.

I don't know about you guys but the sticking point for me is just getting my upper body off the floor. I'll be practicing this exercise this month and hope to finally master it by Jan.

It's featured in this week's new total body bootcamp workout coming later today.

Got tips for this exercise that have worked for you? Please share them below.

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Turkish Getup for Fatloss & A Total Body Workout

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Turkish Getup
by: Anonymous

How often should you do the turkish get up? The demostration did the 5 drills only once per side is that 1 rep and is so how many reps should you do? Thank you

How To Add Turkish Getups To Your Workouts
by: Monica

Great question. There are two ways you can include the turkish getup in your workouts.

You can try an entire workout with all the basic kettlebell exercises or you can try a workout that includes 1 or 2 kettlebell exercises.

If you're a beginner my suggestion would be to start with one or two kb moves then if you like it and your body responds well to kb training just replace some of the exercises in your current workouts with the getup. Usually one set of 5 on each side is good for beginners. Work up to 3 sets of 8 on each side. Not an easy exercise so take it slow and listen to your body.

Here's two workouts that include the turkish getup.

Ab Circuit Training

Kettlebell Fatloss Workout

There might be others. Just do a quick search on the site for turkish getup and you'll find all articles, workouts, or videos related to that.

TGU Lunge style?
by: Donna

Here is something that I noticed and have a question about. I went to an RKC several months ago for some pointers, and when I was shown how to do a TGU, it was VERY specific in the movements, meaning, the leg was in a certain place, you pushed off a certain way, the position of the leg was here etc... Then you will go to another site and see them do a lunge style TGU and it is different or less structured, yet they all clain to be RKC and right?? I guess that maybe it is just a matter of preference or flair? Even swings, you see quite a bit of variation. I was told the knees should not bend not locked, but not bend or squat, yet you will see knees bending pretty good even on some RKC sites.

turkish getup variations
by: Monica

Hey Donna, that is a great question. There are actually many variations of the RKC turkish getup so if you see any online that are somewhat different from the one you learned then those are just regressed or progressed versions of the basic RKC TGU. Same goes for the swing. Here's just a few of the TGU versions I've read about and tried.

non-weighted half TGU
half TGU
full TGU
overhead squat TGU
tactical TGU
full TGU high windmill combo (I could go on...)

Best thing to do is get a good KB book by Pavel or try my favorite KB for Dummmies by Sarah Lurie. A course is great but a good book is good to have for progressing past the basics.

Keep in mind that in exercise that are only 7 movement patterns including: push, pull, squat, lunge, bend, twist, and gait (gait = walk, run sprint). Those are the basic movement patterns. Everything else is just a progression of the basics no matter what sport, activity, or type of exercise you choose. If you want to learn more about our primal movement patterns be sure to read Paul Chek's book Movement That Matters. Great stuff that makes any style of exercise so much easier to understand and perfect.

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