The One Weight Turkish Get-Up Workout for BJJ
Katia Silva is a NSCA-certified strength and conditioning coach with a master’s degree in exercise science.
We are adding to the Turkish Get-Up for this week’s workout. If you’re not sure what the Turkish Get-Up is, check it out before you start. Practice with just your bodyweight before trying this workout.
Always complete a warm up before getting started. Use the warm up from this workout. To wake up your shoulder stabilizers, add in the Kettlebell Arm Bar. Complete 1-2 sets of 30-second holds on each side. The weight should be VERY light.
There are 5 steps to the Turkish Get-Up. This week, we will be adding 4 different movements before reversing to the starting position. All you need is one weight. This can be a kettlebell, dumbbell, or a jug of water — literally anything with some mass that you can hold onto. If you don’t have a weight, you can complete most of this workout by balancing something light on your fist.
Take your time with this total-body sequence.
The workout
Watch the video closely to learn each step of this workout.
- Turkish Get-Up to ½ Kneeling
- ½ Kneeling Shoulder Press x5 — continue Get-Up to Standing
- Alternating Overhead Reverse Lunges x5 each
- Bent Over Row x5 — clean the bell to rack position
- Front Rack Squat x5 — one press to overhead position
- Reverse Your Get-Up
Repeat Other Side
Rest 1-2 minutes
Repeat both sides 3-5 times
On a different day this week, repeat the same workout with a lighter weight and more reps, or vice-versa. You can alter this workout to suit your current strength level. If you have discomfort with overhead pressing, practice the leg sweep portion of the Get-Up 5x instead. If the overhead lunges create too much instability, pull the weight down into a rack position. Take your time and have fun!
Need getting through the workout? Schedule a virtual technique session with Katia. Email her at: silva.unbound@gmail.com