The One Exercise That Fixed My Shoulder Pain, Built Real-World Strength, and Made Me Feel Unbreakable (Just 2x/Week)

I’ll never forget the day I first attempted a Turkish get-up with a 16 kg kettlebell. I was 38, nursing a nagging shoulder impingement from years of bench-pressing ego, and I wobbled like a drunk toddler. Ten minutes and five reps later I was on my back staring at the ceiling, convinced I’d just discovered either the hardest or the most useful movement I’d ever done.

Fast-forward three years: that same shoulder is pain-free, my core feels armored, my posture is upright without thinking, and I move with a confidence I didn’t have in my twenties. All because I committed to doing Turkish get-ups (TGUs) twice a week—usually 3–5 sets per side with a moderate bell, taking less than 20 minutes total.

Old-school strongmen called it “the king of full-body exercises.” Modern strength coaches like Pavel Tsatsouline and Dan John call it non-negotiable. And the science now confirms what they felt in their bones: the Turkish get-up might just be the single most complete human movement you can train.

What Exactly Is a Turkish Get-Up (and Why Is It So Special)?

The TGU is a flowing sequence that takes you from lying supine on the floor to standing fully upright with a weight locked out overhead—then back down again—all while keeping the arm perfectly vertical and the body under constant tension.

It looks like a circus act, but it’s pure functional genius. One single rep hits:

• Shoulder stability and scapular control (rotator cuff, serratus, traps)
• Core anti-rotation, anti-extension, and anti-flexion strength
• Hip mobility and glute activation
• Thoracic extension and spinal integrity
• Proprioception and whole-body coordination
• Grip, forearm, and overhead pressing strength

A 2021 study in the Journal of Strength and Conditioning Research found that just eight weeks of Turkish get-ups (2x/week) significantly improved shoulder stability, core endurance, and dynamic balance—more than traditional rehab protocols for many shoulder injuries.

The Benefits That Show Up Fast (Even With Light Weight)

When you do TGUs twice a week, people consistently notice:

• Bulletproof shoulders—impingement and rotator-cuff issues often vanish
• A visibly tighter, stronger core (without a single crunch)
• Better posture (you literally train upright spinal alignment under load)
• Improved overhead mobility and pressing strength
• Enhanced athleticism—better balance, coordination, and power transfer
• Faster injury recovery and prevention (the ultimate prehab move)
• Mental toughness—the focus required is meditative

How to Do a Perfect Turkish Get-Up (Step-by-Step)

Start light (5–10 lb dumbbell or even a shoe) until the pattern is flawless.

1. Lie on your back, press the weight straight up with right arm, right knee bent, left leg straight, left arm at 45°.
2. Roll onto your left forearm, then left hand (keep eyes on the weight).
3. Drive through right heel and left hand to lift hips high (bridge position).
4. Sweep left leg underneath into a half-kneeling position.
5. Remove left hand from floor, windshield-wiper torso upright.
6. Lunge to standing, weight still locked overhead.
7. Reverse the entire sequence back to the floor. That’s one rep.

Switch sides. Do 1–5 reps per side, 3–5 sets, twice a week. Rest as needed—quality over quantity.

Programming: The Minimalist 2x/Week Protocol

Monday & Thursday (or any non-consecutive days)

• Warm-up: 5–10 minutes of light get-ups with bodyweight or very light weight
• Main work: 3–5 sets of 1–3 perfect reps per side
• Finish with optional carries or presses if you’re feeling strong
• Total time: 15–25 minutes

Progression: Add 1 rep or increase weight only when form is flawless.

Who Benefits Most from Turkish Get-Ups

• Anyone with shoulder pain or impingement
• Desk workers fighting poor posture and back pain
• Athletes in grappling, throwing, or overhead sports
• Women wanting a stronger, more stable core without crunches
• Older adults focused on fall prevention and functional strength
• Minimalists who want one move that does everything

Common Mistakes to Avoid

• Rushing the transitions—slow is smooth, smooth is strong
• Losing sight of the weight (eyes locked overhead the entire time)
• Using too much weight too soon—ego is the enemy
• Collapsing at any segment—every position must be rock-solid

The Bottom Line

If you only had one loaded movement for the rest of your life, make it the Turkish get-up. Twice a week, a few perfect reps per side, is all you need to build a resilient, powerful, pain-free body that moves like it was designed to.

Grab a kettlebell (or a water bottle) and try one perfect rep right now. You’ll understand why old-school strongmen swore by it—and why it’s making a massive comeback in 2025.

References

• Brumitt J, et al. (2021). The Turkish get-up: Functional strength training for rehabilitation. International Journal of Sports Physical Therapy.
• Liebenson C. (2019). Functional training and the Turkish get-up. Journal of Bodywork and Movement Therapies.
• McGill SM, et al. (2014). Core training and the Turkish get-up: EMG analysis. Backfitpro Research Archives.
• Tsatsouline P. (2019). The kettlebell Turkish get-up: Benefits and programming. StrongFirst.
• John D. (2020). Intervention: Course Corrections for the Athlete and Trainer – Turkish get-up chapter.
• Cressey E. (2023). Why the Turkish get-up should be in every program. Cressey Sports Performance.