Im going to share a movement that produces a strong, mat-ready core, while at the same time building shoulder stability and resilience.
It’s no secret that you need a strong, functional core for grappling and jiu-jitsu. It’s the source of nearly every movement you do while rolling, and essential for a healthy lower back.
Durable, stable shoulders are an absolute must for framing and defending. Plus, for enduring shoulder locks and the dynamics of high-intensity grappling.
Getting both qualities in one movement is a massive time-saver, but also delivers the type of functional training that directly translates to the mat.
Enter the The Turkish Sit Up.
Benefits Of The Turkish Sit Up
The Turkish Sit Up is what I call the very first move in the Turkish Get Up. It’s the explosive crunch and roll up to your elbow from a lying position.
It’s moving a resting dead weight, your body and the load, up against gravity via intense concentric and isometric muscle contractions. It’s also eccentric and isometric contractions on the way back down, while fighting against gravity.
To me, this is the most important and beneficial part of the Get Up.
You could perform just this move and get tons of functional benefits for BJJ and fitness.
Core Benefits
The primary benefit from the Turkish Sit Up is core strength and control. As mentioned, you need an intense contraction of the rectus abdominis to explode up off the ground. However, unlike a regular sit up, there is a roll in the TSU.
This roll fires the rotational muscles of the core, including the obliques and transverse abdominus. Rarely in grappling, or in life for that matter, do we sit straight up. There is usually a twist or rotation.
The Turkish Sit up strengthens all aspects of the core for functional strength that is directly beneficial for grappling.
The return to the mat builds the isometric and eccentric qualities of the core, equally as beneficial.
When done properly, both the rise up and return down demand the glute to produce and resist force for added core activation.
Finally, because you are stabilizing a weight above, the muscles of the lat and serratus are working in combination with the core to provide a unique integration of the core with the upper body.
The TSU integrates the body through its muscular and fascial chains for high-performance movement.
Shoulder Benefits
The primary benefit to the shoulder is stability. Because you are stabilizing a weight overhead, all of the shoulder stabilizers are working to keep it in place.
The crunch and roll is fired by an explosive core contraction, meaning the shoulder needs to work dynamically to prevent the weight from spilling over while this happens.
When done properly, the lat, pec, delt and serratus are all actively firing for added stability, integrating the entire shoulder girdle.
When done for higher reps, endurance is built in these muscles, adding to durability, resilience, and overall shoulder health.
Additionally, the TSU allows for genuine thoracic extension in the top position, a quality lacking in many modern humans, as well as improved grip strength and endurance.
Applications On The Mat
The need for an explosive roll up to the elbow is paramount in jiu-jitsu.
Sitting up with an underhook in half-guard, escaping side control with a post, finishing an X-Guard sweep, are just a few examples of the TSU in motion.
These are all forms of creating wedges between the mat and your opponent to create space, which is exactly what you’re training with the Turkish Sit Up.
Beyond the TSU pattern in motion on the mat, the strength and resilience you build from them is used almost everywhere.
Strong shoulders equal stronger frames and posts.
A stronger core equals more powerful sweeps, passes, and takedowns, as well as the ability to resist and control an oncoming opponent.
And a more durable spine and joints equals less injuries and more BJJ longevity.
Programming and Variations
The Turkish Sit Up can be used as a warmup, prehab drill, or an exercise.
I use them with no weight when Im running late to class and need a quick activation of functional core muscles.
I use them with a light load and for higher reps, like 10-15 per side for stability, endurance, and prehab.
I use them with heavier weight with low reps, like 1-5 per side for strength, stability, and power.
You can use a kettlebell, a dumbbell, a medicine ball, or a club to load the Sit Up, and you can also try the “Bottoms Up” kettlebell variation for more stimulus.
The Turkish Sit Up also cuts down on the time and complexity of the full Get Up, making it an extremely practical and functional tool for any grappler.
