Turkish Get-Up for BJJ
The Turkish get-up is a full-body movement that takes you from lying on the ground to standing while holding a weight overhead. It builds shoulder stability, hip mobility, and the coordination to stand up under resistance. This exercise is arguably the most grappling-specific strength movement available.
✓ Step-by-Step Instructions
- 1 Lie on your back holding a kettlebell straight up with your right arm.
- 2 Bend your right knee and plant that foot flat on the floor.
- 3 Roll to your left elbow, then press up to your left hand.
- 4 Bridge your hips up and sweep your left leg back to a kneeling position.
- 5 Lift your hand off the floor and straighten your torso.
- 6 Stand up from the kneeling position while keeping the weight overhead.
- 7 Reverse each step to return to the starting position.
- 8 Complete all reps on one side before switching.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Directly trains the technical stand-up from bottom position used in BJJ and self-defense. The movement pattern develops the ability to stand up from guard while maintaining awareness and control overhead.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Bending the weighted arm during transitions
- ⚠ Rushing through steps instead of moving deliberately
- ⚠ Losing eye contact with the weight
- ⚠ Skipping the hip bridge portion
🔄 Variations
- → Bodyweight get-up
- → Half get-up
- → Bottoms-up get-up
- → Barbell get-up
Track Your Turkish Get-Up Progress
Log your strength 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 help my BJJ game? ▼
Directly trains the technical stand-up from bottom position used in BJJ and self-defense. The movement pattern develops the ability to stand up from guard while maintaining awareness and control overhead.
What equipment do I need for the Turkish Get-Up? ▼
You will need: kettlebell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Turkish Get-Up? ▼
The Turkish Get-Up 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.