Turkish getup is an old exercise, and a rather complex exercise. The movement pattern makes the exercise a central one for with holding a healthy mobility and stability. This is due to external positions of many ligaments, in one complete exercise. Therefore Turkish getup together with for example one legged deadlift and deep overhead squat, together can make a complete workout, for maintaining mobility and stability.

To complete turkish getup correctly, your  building of correct lunges, including overhead lunges which should be perfected. Because your asymmetrical pattern (mobility and stability) is vital to complete Turkish getup without compensating.

The programs underneath are helping towards building the correct Turkish getup. The category 1-3 are thought out in a manner, for you to complete level 1, before moving on to level 2. If you experience a differential in your right and left side anywhere in a level, your focus should be on correcting the imbalance before bettering the exercise and remember, Rome wasn’t built in a day.

Level 1

The program works towards the first part of the pattern in a Turkish getup. The success criteria for level 1 are dictating whether you should move on to level 2, and they are as follows:

  • That you can complete 5 repetitions of the Technique exercise, without losing the shoe.
  • That you with weight can fulfil the focus points in the technique exercise.

Turkish getup part 1 technique – Complete the exercise to one side, until you feel the technique is in order and swap to the opposing side. – Focus is first: get up on the elbow, second; Getting up on both buttocks; and third; move the hand and shove the hip up to the max stretching capacity, all the while your eyes are on the shoe, under the entire exercise

Turkish getup part 1 – Complete 5-10 Repetition per side.  Focus is as taught in the technique exercise, where you should keep in the details of the exercise, before adding more weight.

Level 2

This program works towards the first part of the work pattern in Turkish getup. The criteria of success for level 2 is a deciding whether or not you should move on the level 3, and if level 2 in fulfilled, are as follows:

  • To complete 5 repetitions of the technique exercise, without losing contact with the shoe.
  • That you with weight, can fulfil the focus points in the technique exercise,

Turkish getup part 2 technique – Complete the exercise to one side, until you feel the technique is in order and then swap to the opposing side. Focus is first: follow part 1 to max stretch of the hip, second:  Shove the stretched leg underneath the body, so you have a straight line from one hand to the other, and third: rotating the rear leg, while the hand loses contact with the surface underneath. All the while you have your eyes locked on the shoe under the entire exercise. Return to the exit position with the same focus.

Turkish getup part 2 – Complete 5-1-10 repetitions per side, focus is to incorporate the technique exercise, where you remember the quality of the details in the exercise, before adding more weight

Level 3

This program works towards the first part of the pattern in part 1 of turkish getup, the success criteria for completing level 3 and to show you’ve learned the correct Turkish getup are as follows:

  • That you can complete 5 repetitions of the technique exercise, without losing eyes of the shoe.
  • That you visually (by video or some other way) have feedback in regards to 2 repetitions per side with weights and can live up to the demands of the focus areas of the technique exercise.
  • At du visuelt via video eller andet, har feedback på. At du kan gennemføre

Turkish getup part 3 technique – Complete the exercise to one side, until you feel the technique is in order and swap to the opposing side. Focus on; first Following part 1 & 2 lunges position second – Afterwards getting up to a symmetrical standing, all the while having eyes on the shoe under the entire exercise. Return to the exit position with the same focus.

Turkish getup – complete 5-10 repetitions per side. Focus are as learned in the technique exercise, where you should remain focused on the details of the exercise, before adding more weight.