Best Strength Exercise for BJJ: Turkish Get Up + Our Standards

If we could only choose one exercise to build BJJ-specific strength - it would be the Turkish Get Up

The benefits of the TGU are many:
- shoulder stability
- core strength
- lower body stability and coordination
- development of base
- strengthens and reinforces your ability to frame effectively

The TGU is one of the Bulletproof For BJJ Strength Standards, because we believe it to be one of the best strength exercises for BJJ. As such it is a key feature of our program. In this video we outline how to perform the movement efficiently, as well as the other important exercises we use to build a strong, coordinated TGU.

Those exercises are:
- Get Up Sit Up
- Overhead Back Lunge
- KB Windmill

Most people hit a plateau when trying to increase the weight of their TGU. By combining these other 3 movements into your training you will strengthen all of the areas required to make consistent progress. This will allow you to take your strength, and performance on the mats to new heights.

THE BULLETPROOF FOR BJJ TGU STANDARDS:

Blue: 15% of bodyweight x 2 reps each side
Purple: 25% of bodyweight x 2 reps each side
Brown: 35% of bodyweight x 2 reps each side
Black: 40% of bodyweight x 2 reps each side

As an example - a 72kg athlete would be required to perform 2 reps each side with an 18kg weight (kettlebell/dumbell) to achieve purple belt status in the Bulletproof For BJJ program.

CHAPTERS:

00:00 intro
00:41 Get Up Sit Up
01:33 Overhead Back Lunge
02:22 KB Windmill
03:38 Turkish Get Up

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Bulletproof For BJJ

[surfing]

Hey thanks for your windmill tips. It worked for me, finally. I've got a 40% BW TGU but have never been able to windmill press correctly until this video, which appeared in my feed. Even Pavel's tutorial didn't help me. Today I used that tip of yours "weight on back heel, then hip hinge, " and it clicked. I was able to overcome a decade-old, left-side posterior iliac crest "knot, " and go the full ROM. I'm grateful for the help!

[jamesprocter]

I'm 56yrs old. I' started on 1st September doing 10 get ups (5 each side) with 24kg and have continued every single day. since 1st December I moved up to 28kg. I use it as my morning routine. I do nothing else. it has transformed me. I feel so strong just walking down the street. my muscle tone especially around the midriff is like a drum. mist amazing exercise of all in 5 minutes a day. the holy grail of exercises. no more 2hr sessions in the gym 3 times a week.

[ashwinkumar]

00:02 Turkish Get Up is a great strength exercise for BJJ.
01:02 Develop a strong elbow drive for stability during the Turkish Get Up exercise.
01:52 The Turkish Get Up is a great strength exercise for BJJ.
02:37 Proper form for overhead lunge press with kettlebell
03:26 Maintain weight on back heel, focus on stability and rotational push through the hips.
04:14 Maintain alignment and engage glutes for maximum clearance
05:00 Proper form and alignment are key in performing the Turkish Get Up exercise for BJJ.
05:46 Turkish Get Up is a bulletproof strength exercise for BJJ

[kettlebellken]

Excellent demo... I started doing TGUs at 50 nine years ago and they have totally restored my body's strength & flexibility despite aging

[VDarksteel]

This is by far the best description of the TGU I've seen. Straight to the point, very descriptive but not unnecessarily long.

[billiam]

I really enjoy the kettle bell. I’m 42 and I enjoy the functionality of what you can do with it.

[dryancu]

Went looking for video after hearing the insane TGU numbers JT puts up on a recent podcast. This is a great instructional on my favorite exercise. Also, you are a monster. Thanks for all the work, you both and your team have been an enormous assist for me.

[kettlebellmusclegain]

Kettlebell training is the top resistance tool for BJJ and grappling. Hands down.

[Fengshawn]

I’ve watched about a dozen videos on this and this one is the best explanation and demonstration without wasted talk. Thank you!

[scotnicos]

First work out in the bag, thanks JT. Came home from Jits last night a bit disheartened as I'd lost a tonne of strength after a rib injury.
Got to get a heavier kettlebell, but fell like I've turned my negative mood into a positive.
Great, valued content.
Thanks Bulletproof!

[TDR]

TGUs have helped me more on the mat way more than deadlifting or benching ever has. I'd also suggest double kb cleans, dips, and goblet squats to round it all out.

[x-Musashi-x]

I dislocated my shoulder 3 weeks ago when my opponent (2x my body weight)went for an armbar on my left arm while I was posted on the right elbow. His outside thigh slid off my head and he ended up fully seated on my right shoulder (popped!)

I’ve been slowly doing rehabs and flow rolling. But today was the first day I did 5 lb kettle bell Turkish get up, and it hurt like hell, but after a couple of reps, my shoulder eased into it and now it feels so good. I used to be able to do 80 lbs on each side max. I’ll slowly ever slightly load up until my shoulder is confident into getting those awkward positions in combat sports,

Slowly but surely I’ll be 110%

Thanks for the video? It helped touch up on my tgu technique

[gerdsiebern]

This is the very, very best tutorial for TGU beginners.👏👏👏👏👏😉

[charlieinabox]

I used to do these over a decade ago and recently started BJJ this year and was looking for an exercise that I could do to help me condition, how convenient. thanks!

[PnPModular]

Great explanation and awesome to see someone who fully understands the TGU perform the actions

[kcwliew]

New to this channel. Everyone is talking about how great the instruction is (and it IS ofc) but bro, you LOOK like you got gorilla strength - no skinny calves... just chonky AF all round. How old are you? 46 here and I've lost a lot of muscle mass over the past decade meanwhile doing BJJ and getting injuries so I'm definitely going to start incorporating this exercise into my life. Thanks for the free content. I'll check out the rest of your channel!

[jigssscupid]

Wow wow. This video is the Best I seen, well explained, properly shown, thank you 👍

[randolphpinkle]

The Turkish Get-Up is a great movement, but it should also be learned with a much lighter bell than one might think they need. In the attempt NOT to drop the bell as you are going through the movement, the muscles of the back/shoulder may slightly twist or move in an unnatural direction causing injury. It's a movement that deserves a series of progressively heavier weights. Something a kettlebell doesn't necessarily offer.

[morenoh]

5:50 strength standards
2 reps each side
Purple belt 25% body weight
Black belt 40% body weight

[FreddieDowner]

I add an over head squad at the top of the rep for some reason. Love the TGU