The Turkish Get-Up (TGU) has been a classic Kettlebell exercise for many decades and now utilizing the Kamagon® Ball brings the exercise into the new millennium. Simply adding instability to the formula takes the TGU to a whole new level of efficacy! With the Hydro-Inertia®, or dynamic shifting of a moving mass (the water) within a mass, (the Kamagon® ball), the TGU is reborn! To understand the many benefits of the Turkish Get-Up, it’s helpful to first examine some simple human movement principles.

 As human beings, our joint structures are designed to move in specific ways. Efficient movement relies on the relationship between stability and mobility in the various body segments (and our joints) from the ground up. Stability is the ability of the muscles, tendons, and ligaments to maintain and control joint position, but should never compromise joint mobility. Mobility, or flexibility in motion, is the ability of the muscles, tendons, and ligaments to allow an uninhibited range of motion around a joint, but should never compromise joint stability. Clearly, these relationships should be in balance and this is one of the reasons that the TGU is such a valuable exercise.

 The graph below illustrates these relationships, from the ground up. Since the body moves as an integrated whole when performing a Turkish Get-Up, these relationships come heavily into play.


Stability Mobility Relationships of Joints











 Lumbar Spine


 Thoracic Spine






*McCall, Pete M.S. from ACE Small Group Training Manual

When performing the TGU, a naturally functional integrated movement, every step of the exercise places the body in positions that demand ankle, hip, thoracic and glenohumeral mobility, with knee, lumbar and scapulothoracic stability.

To break it down, let’s start with the shoulder joint and shoulder blade. Throughout the TGU, the Kamagon® Ball is held upright while the body moves underneath it, creating a demand for the muscles that surround and support the shoulder blade to remain stable. The shoulder joint moves through an extremely large range of motion, enhancing mobility. When you add Hydro-Inertia®, the subtle movement of water greatly increases the stability demands, making it an effective training tool. The upper back moves under the shoulder blade throughout the exercise, providing dynamic flexibility. During the phase of movement from the half kneeling position to the high bridge, we see a perfect example of the harmonious relationship between the shoulder blade and upper back. This allows the ribcage to move under a stable shoulder blade.

In the high bridge to the kneeling phase of the exercise, the hip is opened and moves multi-dimensionally, necessitating a mobile hip. With one foot planted while the body moves around the hip, this movement is an ideal way to loosen tight hips. From the supine position, the core is powerfully recruited to lift off the floor and rotate while extending the spine, all providing a great means to improve posture.

The Turkish Get Up is a totally integrated, whole body movement that enhances the stability/mobility relationships of the joints to provide optimal dynamic conditioning. Adding the fluid resistance of Hydro-Inertiaä with the Kamagon® Ball you have a perfect marriage between exercise and equipment! 

Keli Roberts is part of the Hedstrom Fitness Development Team and has created several workout programs and a Kamagon® Ball Certification for fitness professionals. She is a Master Trainer for Hedstrom Fitness, BOSU®, Schwinn®, and Precision Nutrition, as well as a Certified Cancer Exercise Specialist.