I've been advised to supplement my Turkish get-ups, waiter's walks, and suitcase carries with bent-over dumbbell rows. I will also be increasing the proportion of kettlebell overhead squats in my squat routine.
Turkish get-ups are considered by Gray Cook (prolific and well-respected strength/conditioning/mobility coach, proponent of the Functional Movement Screen) to be the foundation of trunk stability. Eric Cressey, a major exponent of the necessity for trunk cross-strength, puts them among the top rank of exercises for that purpose.
Bent-over dumbbell rows are great because they have a short range of motion and can therefore be loaded very heavy and done for low reps. They require (and develop) a great deal of strength locking the trunk against rotation.
- These are all unilateral exercises, which require cross-trunk stability.
- They also incorporate both pulls (rows, suitcase carries) and pushes (get-ups, waiter's walks).
- This combination of exercises also covers both the horizontal plane (rows, bottom part of the get-ups) and the vertical plane (everything else). This plus the pushes and pulls covers all the cardinal movements (though not corner-to-corner movements).
By combining the Turkish get-ups and the waiter's walks into one set (stand up, walk around, get back down on the floor, repeat), I save a lot of time. I get another boost in efficiency by using pre-existing pull-up time for bent-over dumbbell rows, and similarly using pre-existing squat time for kettlebell overhead squats.