Sandbag Shoulder Get Up

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The Turkish Get Up (TGU) has profound benefits and the more it is researched the longer the list grows. Most commonly used by kettlebells to perform the exercise; the implement can be swapped with a sandbag.

The sandbag can be used in 2 different ways, one being draped over the shoulder where a load capacity is much higher and the other is being in the traditional straight arm lockout position in which requires superior shoulder stability particularly when using a sandbag. For the advanced version of sandbag Turkish get-up. Visit Here


Some of many of the benefits to the TGU include:

  • Upper and lower body stability
  • Stimulates all systems that relate to balance
  • Superior shoulder stability
  • Develops proprioception and spatial awareness
  • Builds strength in trunk, hips and legs

Exercise Steps

Starting in supine position and holding the bag with single arm pressing the bag using the middle handle.

Set Up

  1. Right arm pressed = right leg flexed with sole of foot on ground near buttocks
  2. Left leg out 45 degrees
  3. Left arm out 45 degrees, palm face down


  1. Roll onto forearm
  2. Come up onto palm – adjust hand position closer to hip
  3. Bridge up
  4. Sweep leg back – knee position between planted hand and foot
  5. Move upright – then adjust back leg
  6. Lunge up to standing.
  7. Repeat steps backwards to return to floor.

Key points

  • Keep sole of foot planted firmly on ground and watch for knee of same leg not to move inwards