Kettlebell Turkish Get-Up

Introduction

The Turkish Get-Up (TGU) is an ancestral functional exercise that involves transitioning from lying to standing while maintaining a KB at arm's length overhead. Each repetition involves 7 distinct steps, engaging the entire body across different movement planes. It is the quintessential exercise for shoulder stability, hip mobility, and integrated functional strength.

Muscles Worked

The TGU engages literally every muscle in the body across different phases. Deltoids and the rotator cuff permanently stabilize the KB. The core works from all angles. Glutes and quadriceps carry the body upward. Obliques manage lateral transitions.

Step-by-Step Execution

1. Starting position: Lying on back, KB arm extended vertically, same-side knee bent, foot on floor.
2. Roll to elbow: Roll onto opposite elbow while keeping KB overhead.
3. Post on hand: Rise onto hand, support arm extended.
4. Bridge: Lift hips off the floor.
5. Sweep the leg: Pass free leg under the body into kneeling position.
6. Windmill up: Straighten to vertical position, KB still overhead.
7. Stand: Rise fully, KB locked overhead.
8. Return: Reverse each step in exact order to return to floor.

Recommended HIIT Protocol

• Quality sets: 3 x 3-5 per side, 90 sec rest (never at high speed).
• EMOM 10: 1 TGU per minute (alternate sides).

Safety and Common Mistakes

• Mandatory slowness: TGU is practiced SLOWLY with control.
• Eyes on KB: Keep watching the KB during initial phases.
• Light KB initially: Start with no weight or a shoe balanced on fist.

Variations

• Shoe TGU: Practice with a shoe on fist for learning.
• Half get-up: Only to seated position.
• Bottoms-up TGU: Inverted KB (very advanced).

Target Audience

The TGU suits all levels with appropriate load. Excellent for shoulder rehabilitation, functional mobility, and stabilizing strength.