Turkish Get-up tutorial
The Turkish get-up is a multi-stage movement in which you rise from lying to standing while holding a kettlebell overhead, then reverse the sequence back down. It builds shoulder stability, core strength, hip mobility and whole-body coordination, and is valuable for intermediate trainees who work slowly and precisely.
How to perform
- Lie on your back holding a kettlebell straight above your chest in your right hand, right knee bent, left arm and leg angled out on the floor.
- Keeping your eyes on the kettlebell, roll up onto your left elbow and then your left hand.
- Lift your hips, sweep your left leg under your body and place the left knee on the floor behind your left hand.
- Straighten your torso into a half-kneeling position and align your back leg.
- Stand up as if from a lunge, finishing tall with the arm locked overhead.
- Reverse each step slowly and precisely back to lying, then switch sides.
Breathing: Keep breathing calm and controlled at each stage; inhale before each transition and exhale as you move through it.
Key tips
- Keep the working arm straight and locked throughout.
- Keep your eyes on the kettlebell until the half-kneeling stage.
- Learn the sequence first without weight or balancing a shoe on your fist.
Common mistakes
- Bending the elbow and losing kettlebell stability
- Rushing the transitions between stages
- Shrugging the shoulder up toward the ear
Safety: People with shoulder problems should start without weight or very light, practicing only the early stages up to sitting.
Full bodyPrimary muscle
KettlebellEquipment
IntermediateLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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