I remember the first time I got introduced to the Turkish get-up (TGU).

It was during a kettlebell training session with a coach who was obsessed with this exercise.

I was skeptical.

How could this weird, complicated movement help me in my fitness?

But as I committed to doing TGUs regularly I started to notice big changes.

I felt stronger and more coordinated and the chronic shoulder pain I had for years started to disappear.

It was a game-changer for me and now I have to share the benefits.

Here are 7 reasons why Turkish get-ups (TGUs) are good for reducing pain, moving better, recovering and feeling amazing:

1. Full Body Engagement: TGUs work multiple muscle groups at once, shoulders, core, hips and legs. This full body engagement helps improve overall strength and stability and reduces pain by supporting good posture and movement mechanics.
2. Mobility: The movement pattern of TGUs requires and increases mobility in the shoulders, thoracic spine, hips and ankles. More mobility in these areas reduces stiffness and pain associated with limited range of motion.
3. Core Stability: TGUs require significant core activation to stabilize the body in various positions. More core strength and stability means better spinal alignment and less back pain and more efficient movement.
4. Functional Movement: The TGU mimics natural movement patterns like getting up from the ground, which translates to better functional strength in daily activities. Better functional movement reduces the risk of injury and discomfort in daily tasks.
5. Joint Health: The controlled and deliberate movements in TGUs improve joint stability and strength, especially in the shoulders and hips. Strengthening these joints prevents injuries and reduces pain associated with joint instability.
6. Coordination and Balance: TGUs require coordination and balance which improves proprioception (awareness of body position). Better coordination and balance prevents falls and injuries and a pain-free and active life.
7. Active Recovery: TGUs can be used as a low intensity exercise on recovery days to promote blood flow and muscle engagement without overloading the body. This active recovery reduces muscle soreness, enhances recovery and leaves you feeling refreshed.

Doing TGUs will get you huge improvements in pain reduction, movement quality, recovery and overall feeling.

AGE 40+ – New for 2024: The 28-day REGENERATE Challenge

Reduce pain, move better, recover and feel amazing with just 3 x 20 minute sessions per week!

I’m Forest Vance, former pro football player and kettlebell expert.

The 28-day REGENERATE Challenge uses exercises like TGUs to increase mobility, build strength and support joint health.

Get weekly workout plans, live video sessions and a private group.

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Feel better and pain free now!