How the Turkish Get Up changed my Life!

This old time Strongman exercise can take your body to a whole new level of performance.


Unconventional, but the results are real. (DreFitness @ Rio de Janeiro)

In my younger days, I used to think that the Bench Press was the only way to get the body I wanted.

So I benched.

And then I benched some more.

But something funky started happening with my body.

The bench press destroyed my shoulders.

My shoulders ached, my strength flat-lined, and my posture sucked.

I finally realized that the Bench Press was doing more harm than good for me.

The Turkish Get Up is 100% pure functional strength, for an empowered lifestyle.

There are SO MANY benefits from doing the Turkish Get Up — it’s no surprise that this is a highly popular exercise among combat athletes. This is functional strength at its finest.

Here’s the benefits for a regular person like you and me:

  1. Fat loss, metabolism booster
  2. Increased shoulder stability at the joint
  3. FULL-Body Strength: Legs, glutes, core, shoulder, back, triceps, forearm grip strength
  4. One of the best Abdominal/Core exercises in existence
  5. Improved flexibility — especially relieving for tight hips that many Americans chronically suffer from.
  6. Whole body coordination
  7. Lean muscle!!!

The Turkish Get Up changed my life!

My joints, tendons, and ligaments are healthier! Performance has improved, and my physique is getting tighter for summer time.

Finally, the Turkish Get Up is a FUN exercise and gets a lot of priceless looks from other gym-goers.

This simple, full body exercise is Pure Bang-For-the-Buck!

Additional reading:

Mastering the Turkish Get Up for Total Body Power (, The world’s premier site for Kettlebells, Strength, Conditioning, Flexibility, and Advanced Fitness Resources)

Short Topic: The Turkish Get Up (, Unapologetic Muscle Building Elitists)

Rehabbing Old Injuries:

Mastering the TGU is well worth the investment of your time and effort. I’ve had a long history of shoulder subluxations/dislocations. I had two surgeries on my right shoulder (1985 & 1987) and one on my left (1989). Unfortunately, even after two surgeries, my right shoulder would continue to dislocate on a regular basis; sometimes while training, many times while sleeping. Talk about a rude awakening!

I was facing the grim option of a third surgery on my right shoulder, contemplating the ‘Law of Diminishing Returns’. Over a 15 year period, I diligently practiced every rubber band exercise and rotator cuff program known in the realm of physical therapy, but to no avail. In December 2001, Pavel taught me the TGU with a dumbbell. Kettlebells weren’t manufactured yet. I practiced this exercise with dumbbells, than later with kettlebells. Kettlebells are without a doubt superior and well worth the investment. Ultimately, I fabricated two 110 pound kettlebells. By Spring of 2002, I was performing singles with either hand, reaching my goal.

By God’s Grace and perfect timing, He placed the right person (Pavel) with the right exercise (TGU), when I needed it the most. Knowing what I know now, I’m thoroughly convinced that I could have avoided all three surgeries had I only known this valuable exercise.

My shoulders are more stable and stronger now than ever before. The range of motion completely restored. Best of all, I have not suffered a shoulder subluxation in years.

This success story has been repeated many times with the clients I train. Boxers, grapplers, NHB fighters, police officers, military personnel, and the average “Joe” or “Jane” have all reaped the benefits of the TGU.

Testimonial By Jeff, from 

Here’s my progress on the TGU:

Physical Fitness by Dre

Use email? Surf the web? Facebook today? – Just How Tight IS Your Upper Back?

Computer Use with Keyboard linked to Upper Back Tightness

Nagging pain, damn you facebook!

I’m not your mother, I won’t nag you about posture.

Have you felt that nagging pain behind your neck — it makes me wish I had a Massage Therapist on hand 24/7! What can we do about that TIGHT upper back, that STIFF neck, and those ACHING shoulders?

Fortunately, the Danes have come up with fix for that upper back pain in office workers (or chronic facebookers)!

According to the National Research Center for the Work Environment in Denmark, the following exercises have shown improvement in office workers who spend long hours in front of a computer.

The Danish Rehab Solution for Upper Back and Neck Stiffness

1. Shrugs

Shrugs: 12 Reps, start with 20 Pounds

Shrugs: 12 Reps, start with 30 Pounds

2. One Arm Dumbell Rows

Single Arm Rows: 20 Pounds for 12 Reps

3. Reverse Flies

Reverse Flies: 5 Pounds for 12 Reps

4. Shoulder Abduction (a.k.a lateral raises)

Lateral Raises: 7.5 Pounds for 12 Reps

How does your upper back feel now??

Participants in the study reported 50% reduction in pain!

How do you compare?

For more, visit the National Research Center for the Work Environment.

Physical Fitness by Dre