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Instructions
- Lie on your back with the kettlebell pressed overhead in one hand, arm fully extended.
- Bend the knee on the same side as the kettlebell and keep the opposite leg extended on the floor.
- Use your free hand to support yourself as you roll up onto your opposite elbow.
- Push through the elbow to come onto your hand, keeping your eyes on the kettlebell.
- Lift your hips off the ground into a bridge position.
- Sweep the extended leg back into a half-kneeling lunge position.
- Adjust your torso upright under the kettlebell and stand up.
- Reverse the movement step-by-step to return to the starting position.
Technical Tips
- Keep the kettlebell arm locked and vertical throughout the movement.
- Move slowly and with control at each transition.
- Maintain core engagement to stabilize your torso.
- Always look at the kettlebell for safety and balance.
Breathing Tips
- Inhale before initiating the movement.
- Exhale as you rise to the seated and standing positions.
- Inhale during transitions and resets.
- Exhale with control as you return to the floor.
Medical restrictions
- Shoulder instability or recent shoulder injuries
- Lower back pain or spinal disc issues
- Knee injuries or instability
- Vestibular disorders affecting balance
What muscles does the Turkish Get-Up work?
The Turkish Get-Up works the core, shoulders, glutes, and back muscles while also engaging stabilizers throughout the body, making it a highly effective full-body exercise.
Is the Turkish Get-Up good for building strength?
Yes, the Turkish Get-Up builds functional strength by integrating multiple muscle groups and joints, enhancing both stability and mobility under load.
Can beginners do the Turkish Get-Up?
While the Turkish Get-Up is considered advanced, beginners can learn it with a step-by-step approach using bodyweight or a light kettlebell to develop proper form and coordination.
How often should I do Turkish Get-Ups?
For most fitness goals, performing Turkish Get-Ups 2 to 3 times per week can improve core strength, mobility, and movement quality without overtraining.
What weight should I use for Turkish Get-Ups?
Start with a light kettlebell or even no weight to master technique, then gradually increase the load based on your control, mobility, and strength level.
The Turkish Get-Up is a full-body functional strength exercise that combines mobility, stability, and control through a complex series of movement transitions. Performed with a kettlebell held overhead, this compound movement trains coordination, unilateral strength, and body awareness. It challenges multiple joints and muscles in a controlled manner, requiring strong engagement from the core, shoulders, and hips. The Turkish Get-Up is particularly beneficial for improving athletic movement patterns, enhancing joint stability, and building resilience against injuries. Often incorporated in CrossFit, functional fitness, and strength conditioning programs, it stands out as one of the most efficient exercises for integrating strength with mobility. Its slow, deliberate execution develops mental focus and reinforces safe movement mechanics under load, making it ideal for athletes, rehab protocols, and advanced trainees seeking superior control over their body. Whether used as a warm-up, strength drill, or corrective movement, the Turkish Get-Up delivers a high return on investment across multiple fitness domains.