Naked Turkish Get Up

Quote: "Empty your cup so that it may be filled; become void to gain totality."- Bruce Lee

The Naked Turkish Get Up is a functional exercise that requires all the muscles of the body to work together in a coordinated matter.  The term Naked is used as a term to represent the Turkish Get Up being performed without a kettlebell.

How to do a Turkish Get Up

Being competent at performing the Naked Turkish Get Up is a great way to develop the correct technique before loading up the core, shoulder and arm with a kettlebell.

Benefits of the Naked Turkish Get Up

There are many benefits in doing the Naked Turkish Get Up.

These include:

  • Allows you to learn the correct technique without fear of injury or the kettlebell landing on a body part.
  • Improvement in your posture.
  • Increased mobility in the hips, legs and shoulders.
  • Improved strength and stability of the shoulders.
  • Improved movement patterns on both the left and right side of the body.
  • Develop balance and coordination in the whole body.

How to do the Naked Turkish Get Up (using right hand)

  • Pretend you are holding a kettlebell close to your body in the cradle position on the right side of your body.
  • Roll onto your back, extend right arm, straighten the wrist, pack the shoulder joint into the shoulder socket.
  • Move your right foot towards your right buttock, place left leg out about 45 degrees away from your body, place left arm away from your body just past your head.
  • Perform a sit up, lean onto your left elbow, keep right arm straight and keep your eyes on your right hand.
  • Push yourself onto your left hand, raise your hips into a side plank, your left leg should be in front of your body, your right leg should, be behind your body, keep the right arm extended and keep an eye on your right hand.
  • Pull your left foot back and put your body into an upright forward lunge position, keep your right in an extended position, keep your eye on your right hand.
  • Push off with your left foot into a standing position where both feet are together, keep an eye on the right arm that is still extended.
  • Reverse the above sequence of movements to complete the movement.

Naked Turkish Get Up Dos

  • Keep your eye on wrist of the raised arm the whole time.
  • Practice technique empty handed before you use a kettlebell.
  • Do maintain enough space to create a support platform when moving from the elbow, hand and the sweep.
  • Maintain a straight neutral back when standing from a kneeling position.
  • Ensure shoulder joint is packed into the shoulder socket.
  • The core is engaged when performing the movement.

Naked Turkish Get Up Don’ts

  • Bend the wrist holding the imaginary kettlebell.
  • Arching of the back on the way back down.
  • Your core and abdomen remaining loose during the movement.
Join Our Newsletter
Join over 3.000 visitors who are receiving our newsletter and learn how to lose weight manage stress and become a better person.
We hate spam. Your email address will not be sold or shared with anyone else.