Turkish Get-Up Core Focus for BJJ
The Turkish get-up performed with intentional core focus emphasizes the anti-rotation and stability demands at each transition point. Pausing at each position builds isometric core strength from multiple angles. This exercise variation isolates the core demands of what many consider the ultimate functional movement.
✓ Step-by-Step Instructions
- 1 Start lying on your back with a kettlebell pressed overhead.
- 2 Roll to your elbow, then to your hand, pausing 5 seconds at each.
- 3 Bridge your hips up and hold for 5 seconds.
- 4 Sweep your leg through to kneeling, holding 5 seconds.
- 5 Stand up from kneeling.
- 6 Reverse each step with the same 5-second pauses.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the multi-positional core stability needed for the diverse body positions encountered in grappling. Each pause point develops strength in a different position relevant to BJJ transitions.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Rushing through pause points
- ⚠ Losing eye contact with the weight
- ⚠ Bending the weighted arm
- ⚠ Not maintaining core tension during transitions
🔄 Variations
- → Bodyweight TGU
- → Bottom-up TGU
- → Barbell TGU
- → Half TGU
Track Your Turkish Get-Up Core Focus Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Turkish Get-Up Core Focus help my BJJ game? ▼
Builds the multi-positional core stability needed for the diverse body positions encountered in grappling. Each pause point develops strength in a different position relevant to BJJ transitions.
What equipment do I need for the Turkish Get-Up Core Focus? ▼
You will need: kettlebell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Turkish Get-Up Core Focus? ▼
The Turkish Get-Up Core Focus is rated 4 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.