The Turkish Get Up is one of my favorite exercises. I think it accomplishes so much and can really help golfers.

It is not only great for shoulder stability, but abdominal and grip strength, hip internal rotation, tricep (opposite arm), hip external rotation (on the non-bent leg going back), hip flexor flexibility (in the half kneeling position before coming up) and single leg strength coming up from the half kneeling position.

A lot of times I try to explode up as well, to make it more of a power exercise.

If you do 5 get ups on each side as fast as you can, it is a great conditioning tool as well.

Rui Rosario, has an e-book called Back 9 Strength, and today I am taking an excerpt right out of his book to show you The Turkish Get Up.

1. Lie on the floor, in a supine position (i.e. face up), next to an appropriate size kettlebell.

2. Use both hands to press the kettlebell vertical – directly above your shoulder.
Once in position, keep your elbow locked, wrist straight, and your eyes on the kettlebell

3. Post your foot close to your buttocks (same side as your working arm.)

4. Allow the weight to drift slightly forward, then push off your posted foot and sit up. It is acceptable to allow your free arm to assist slightly in sitting up.

5. From sitting, slowly move to the kneeling position. This can be done a number of ways. The main thing is to move slowly, keeping your working arm perpendicular to the ground and to finish in well supported, 3-point kneeling position.

6. Slowly straighten your torso, then stand straight up

7. Now that the fist half of the TGU is over, simply reverse the steps until you have reached your starting point.

Rui's manual Back 9 Strength, is 96 pages and has over 200 pictures like the ones above explaining the exercises in his program. Check it out here.