The classic Turkish get-up is an exacting task that demands skill and a little bit of finesse. And that’s fine – in fact, that’s the point. Honing the required precision, rep by rep, is the key to reaping its full benefits.
Sometimes, however, you don’t need precision; sometimes, you want a tussle, not a dance. That’s where the sandbag get-up comes into its own. Trading a dumbbell or kettlebell for the shape-shifting awkwardness of a sandbag, this gritty move combines many – if not all – of the benefits of its Turkish cousin with the brutish, awkward wrestle that lifting any odd objects entail.
Importantly, there’s no real ‘skill’ to master here, no finesse, no ‘right’ or ‘wrong’ form; all you have to do is simply transition from lying belly-up on the floor to a standing position, with your sandbag in tow. Are there 'better' or more efficient ways to move from point A to point B? Sure. But the real magic here comes in the form of the shifting, unpredictable nature of the sandbag, meaning no two reps are ever truly the same- just like real life.
If you’re looking to build raw strength, balance, proprioception and the type of rugged, full-body coordination that lends itself to everything from repping out chin-ups to chopping down trees, then add this movement to your arsenal, either in the form of a grizzly five minute full-body warm-up, or a high pace, high-rep finisher.
1) Laid Out
Begin on the floor, lying flat on your back, your bag to one side. Turn and grab the bag with both arms, pulling it to your chest, abs or shoulders. (Find the position that works best for you.) Roll back into a lying position, with the bag held tight.
2) Sit Up
Dig your heels into the ground, but keep your legs straight, creating a counterbalance as you contract your abs and sit up. Depending on the weight of your bag, you might need to hold it lower or closer to your hips to stop it from pinning you. We warned you this would be a wrestle.
3) Move On
Bring your left heel towards your body, your right knee towards your left heel and your right heel towards your glutes, ensuring your thighs and calves are flat to the ground. From this position, shift your weight forwards and lift your hips. Finish in a tall kneeling posture.
4) Stand Tall
Lift your right knee and step your foot forwards. From this lunge position, lean forwards. Push through the floor, lifting your back foot in line with your right and standing. Roll the bag on to your shoulder to finish the rep, then reverse the move all the way down.
With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people improve their bodies and minds.
As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.
Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.
You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.
