Turkish Get-Up

Turkish Get-Up

The Turkish get-up is a complex movement developing strength, stability and mobility of the entire body.

Muscles Involved

• Shoulders : stabilize weight overhead
• Core : stabilizes trunk in all positions
• Glutes and hips : lifting power
• Entire body : every muscle engaged at different phases

Step-by-Step Instructions

Step 1 — Start

Lying on back, kettlebell held arm extended above shoulder.

Step 2 — Roll to elbow

Roll onto elbow while keeping weight up.

Step 3 — Hand on floor

Push up onto hand. Weight stays arm extended.

Step 4 — Hip lift

Lift hips, sweep back leg into lunge position.

Step 5 — Stand

Rise from lunge to standing, weight still overhead.

Step 6 — Descent

Reverse each step to return to the floor.

Sets and Reps

3 sets of 3-5 reps per side. Take your time.

Common Mistakes

• Rushing : each phase is distinct, take your time
• Losing sight of weight : keep eyes on the kettlebell always
• Bent arm : keep arm locked overhead

Safety Tips

Learn without weight, then with a shoe balanced on your fist. Each phase must be mastered before moving to the next.

Variations

• With dumbbell : kettlebell alternative
• Half get-up : only to seated position
• Barbell get-up : very advanced

Who Is This Exercise For?

Intermediate to advanced. The most complete exercise for functional stability.