The Turkish Get Up is one of the most valuable movements you can train as a grappler.
It builds strength, mobility, stability, and coordination, all in one sequence.
But most people treat it as a single exercise.
And while that is definitely useful, the real value comes from breaking the Get Up into its parts, mastering each position, and then putting it all back together.
Each segment has its own purpose, and when trained on its own, it can directly improve your performance and resilience on the mat.
BREAKING DOWN THE GET UP
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Turkish Sit Up
The first portion of the Get Up, the sit up, is one of the best ways to build rotational core strength and shoulder stability.
You’re learning how to create force while rotating and stabilizing through one arm.
This has direct carryover to grappling when you're creating space under pressure, escaping bottom positions, and initiating sweeps and transitions.
You can also progressively load this movement, making it a highly effective way to build usable strength from the ground.
Half Kneeling Windmill
This is one of the most underrated pieces of the Get Up.
The half kneeling windmill builds lateral core strength, improves hip internal and external rotation, and reinforces shoulder stability overhead.
It also teaches you how to move through your hips while maintaining control through your trunk and shoulder.
I use this one frequently as a standalone warm-up because it opens up the hips and prepares the body and spine for almost anything that follows.
Overhead Lunge
The overhead lunge ties everything together.
You’re now training leg strength, core stability, shoulder control, and balance, all under load.
This is where the Get Up starts to feel more athletic.
You’re moving through space, stabilizing dynamically, and coordinating the entire body.
For grapplers, this translates to stronger base, better posture, and more control in transitions.
If you can Overhead Lunge a 72lb kettlebell for reps, you're in a very good place.
AN ADVANCED GET UP VARIATION
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SHIN BOX GET UP
Once you’ve built a solid foundation with the traditional Get Up, you can start to explore variations.
One of my favorites is the Shin Box Get Up.
This variation replaces the bridge with a shin box transition, bringing the movement closer to positions you actually use in jiu-jitsu.
Why the Shin Box?
The shin box position develops:
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Hip internal and external rotation
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Hip strength and control under load
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Improved mobility in positions most grapplers neglect
These are the exact qualities that tend to break down over time, which can lead to compensatory movement and potentially pain.
And unlike many gym-based movements, this is a position you’ll actually find yourself in on the mat.
Why It Works
The Shin Box Get Up builds many of the same qualities as the traditional Get Up:
- Strength
- Mobility
- Stability
- Coordination
But it does so in a way that’s more specific to grappling.
You’re not just training general movement, you’re training positions and transitions that directly carry over to sweeps, wrestle-ups, guard retention, and transitions.
This leads to stronger, more controlled movement, and more resilient hips, core, and spine.
Final Thoughts
The Get Up isn’t just one exercise.
It’s a system that strengthens, mobilizes, and coordinates the entire body for better movement, performance, and resilience.
You can train the sit up, the windmill, and the lunge on their own to hone in on these benefits.
And once you’ve mastered that, explore variations like the Shin Box Get Up to make it even more specific to your sport.
If your goal is to stay strong, mobile, and resilient on the mat for years to come, this is a movement worth investing in.
