Also known as: kettlebell get-up, kb get up, get up, getup, kettlebell getup

What is Turkish Get Up?

The Turkish Get Up is a slow, loaded mobility and strength exercise that moves you from lying to standing while holding a kettlebell overhead. It primarily targets the shoulders, core, glutes, triceps and back and is rated medium difficulty, emphasizing control and stability.

How to Do Turkish Get Up

  1. Start position: Lie on your back with the kettlebell beside you. Roll onto your side, grip the handle with the bottom hand and press the bell to the locked overhead position.
  2. Press overhead: Lock the overhead arm, keep the wrist neutral and eyes on the bell. Position the free arm at 45 degrees for balance and brace your core.
  3. Rise to elbow: Drive through the heel of the bent foot and push down through the palm to roll onto your forearm while keeping the bell vertical and stable.
  4. Bridge and sweep: Push through the heel and palm to lift hips, sweep the free leg behind you, and settle into a half-kneeling position with the bell overhead.
  5. Stand tall: From half-kneeling, drive the front foot to stand while keeping the arm locked overhead, shoulders active and core engaged. Pause and reset.
  6. Controlled descent: Reverse each step slowly: hinge back to half-kneel, sweep the leg forward, lower to elbow then shoulder, roll to your side and set the kettlebell down.

Muscle Groups

Shoulders, Glutes, Triceps, Core, 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
Equipment: Kettlebell

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the Turkish Get Up?

The Turkish Get Up builds shoulder stability, core strength, hip mobility and full-body coordination. It trains unilateral control, posture and functional strength while requiring anti-extension and anti-rotation under load.

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

Common mistakes include dropping your gaze, letting the shoulder collapse, rushing transitions, using momentum instead of controlled hip drive, and choosing too-heavy weight. Fixes: slow down, brace the core and practice segments unloaded.

How can I progress or regress the Turkish Get Up?

Progress by using a heavier kettlebell or performing full clean-to-press into the get-up. Regress with no weight, a light kettlebell or by practicing segments (roll-to-elbow, elbow-to-kneel). Alternatives: half get-up, windmills or suitcase carries.