If you're over 40, like me, you've got a lot of responsibilities. That's why, when it comes to my off-the-mat training, I prefer to use minimalist exercises that deliver the most value-for-time.
Not exercises that do one thing well, but exercises that pack multiple benefits into a single rep and transfer directly to the mat.
The Turkish Sit Up is one of those movements.
This high-value exercise will deliver for anyone, but is essential for grapplers.
Here's why.
Benefits Of The Turkish Sit Up
The Turkish Sit Up, or the first phase of the Turkish Get Up, builds core strength the way jiu-jitsu actually demands it, not isolated, not static, and not in a straight line.
It trains the integrated rotational and anterior core strength you need when you’re creating frames from the bottom, resisting an opponent’s weight, fighting for sweeps, and escaping bad positions.
It also builds shoulder stability through a loaded, dynamic pattern that challenges the shoulder the same way grappling does...while supporting a load overhead while the body moves underneath it.
That’s not something a sit up ever demands.
And perhaps most importantly, the movement pattern itself is functional.
The sit up is a ground to standing transition. Every rep trains the exact mechanics you use for sweeps, wrestle-ups, and creating space to escape.
You’re not just building a stronger core, you’re building a core that knows how to move on the mat.
Applications of The Turkish Sit Up To Jiu-Jitsu
This is what I cover in this week’s YouTube video, not just what the exercise builds, but where you feel it on the mat.
Stronger frames that don’t collapse under pressure.
Stronger sweep mechanics because the sit up strength has been developed against real load.
More efficient wrestle-ups because your body trained the position repeatedly for reps.
The ability to create space and move from bad positions because your core, shoulder, and hip now all work together to create dynamic and powerful integrated movement.
These aren’t abstract benefits. You'll feel them in your next roll.
Final Thoughts
If your core training consists mostly of static exercises that never require your body to move through space, the Turkish Sit Up is the missing piece.
I do a full breakdown on the Order & Progress YouTube channel in the video above.
The Turkish Get Up was the first kettlebell program I ever created simply because it delivers the most value in the least amount of time.
If that's something you're looking for, consider the Grappler's Get Up.
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