What is Turkish Get Up?

The Turkish Get Up is a multi-step kettlebell exercise that builds core stability, shoulder strength, triceps and glute control. Performed slowly from lying to standing while holding an overhead weight, it is a medium-difficulty full-body mobility and strength movement that emphasizes coordination and joint stability.

How to Do Turkish Get Up

  1. Set up and grip: Lie with the kettlebell at your side, roll onto it, grip the handle with a neutral wrist and secure with the top hand, elbow resting on the ground.
  2. Lock overhead: Press the kettlebell straight up, lock your arm, engage the triceps, keep wrist neutral and maintain your gaze on the bell for stability.
  3. Rise to elbow: Push through the planted elbow and the heel of the bent foot, drive the hip and roll up onto your forearm with slow, controlled motion.
  4. Sweep and half-kneel: Bridge the hips, sweep the free leg back so the knee lands under the hip, then press to a half-kneeling position while keeping the bell overhead.
  5. Stand tall: Drive the front foot down, engage glutes and hamstrings to rise to standing, maintaining a locked arm and stable core throughout the ascent.
  6. Reverse slowly: Reverse the sequence with controlled movements, lower to the floor, bend the elbow, roll to your side and safely place the kettlebell down.

Muscle Groups

Triceps, Core, Shoulders, Glutes, Back

Description

Before loading practice the movement so it becomes smooth and controlled.

Lie on the ground with the kettlebell on one side of you. Roll towards the kettlebell, onto your side and grip the handle with the bottom hand, so your wrist is neutral. Place the other hand on top to secure, and roll on your back, keeping your hands tucked into your body, so the kettlbell comes with you, the elbow should be resting on the ground.
Straddle your leg out to 45 degrees, like a star, then bend the knee on the side of the working arm, positioning the heel close to the glute. Now press the kettlbell up, assisting with the other arm.

Maintain this overhead position of the kettlebll for the remainder of the exercise, keep the arm locked, tricep engaged and wrist neutral.

Place the other arm 45 degrees from the body. Look up toward the bell.
Push down through the elbow and the heel of the bent leg, extending the hip and driving the kettlebell upward, as you roll up to the elbow.
Drive through the heel of your palm and extend the arm straight, sitting tall. Pause here.
Again, push through the bent leg and the heel of the palm, bridging the hips up of the floor, and sweep the other leg behind you, positioning the knee under the hip. Pause

Continue driving the kettlebell upward, and push down through the knee, so you can lift the hand and hinge upward to a half kneeling position. Now fix your gaze in front of you.

Pivot your shin into a lunge postion, adjust your front leg if needed. Drive the front foot down, engaging the hamstring and glutes, lunge to a tall standing position.

Reverse the motion with the same slow, controlled manner and return to the floor. bent the elbow and roll to your side to place the kettlebell down. Alternate sides and repeat for repetitions.

Remember to look up to the kettlebell when you are not in the lunge position.

Movement Group

Push

Required Equipment

Kettlebell

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Turkish Get Up?

The Turkish Get Up builds core stability, shoulder and triceps strength, hip and glute power, balance and mobility. It improves full-body coordination and joint stability, offering functional strength useful for daily activities and athletic performance.

What common mistakes should I avoid when doing the Turkish Get Up?

Avoid rushing the steps, dropping your gaze from the kettlebell, letting the shoulder collapse, or failing to lock the arm. Common errors include poor hip drive, rounded spine and unstable wrist—each reduces safety and strength carryover.

How can I progress or regress the Turkish Get Up?

Regress by practicing the movement without weight or using a light kettlebell and pausing at each checkpoint. Progress with heavier load, longer holds, bottom-up kettlebell variations, or add carries and presses for advanced shoulder and core challenge.