Strength Training · Functional Fitness
Turkish Get-Up
The Turkish get-up is a controlled rise from lying down to standing while holding a kettlebell overhead. It trains shoulder stability, trunk control, and whole-body coordination.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Lie on your back with the kettlebell above your right shoulder, right foot planted, left leg straight, left arm angled out.
- Roll onto your left forearm.
- Push your torso up onto your left hand.
- Sweep your left leg under your hips into a supported kneel, using your right foot and left hand to support your weight.
- Bring your torso upright into a half-kneel, with your rear shin pointing backward.
- Stand up from the lunge with the kettlebell overhead.
- Reverse the sequence to the floor: left knee, left hand, left leg forward, left elbow, back.
- Lower the kettlebell to your chest with both hands.
Form cues
- Keep your wrist stacked over your shoulder.
- Watch the bell during floor transitions.
- Breathe steadily through each transition.
- Keep your supporting hand beneath your shoulder.
Common mistakes
- Rushing between positionsPause briefly at each stage until your balance is settled.
- Bending the loaded elbowKeep your loaded arm straight throughout the ascent and descent.
- Front knee collapsing inwardKeep your front knee tracking in the direction of your toes as you rise or lower.
Safety
Losing control of the overhead kettlebell can cause a serious impact injury. Excessive load or fatigue can also strain your shoulder as your body changes position beneath the weight.
- Practice the entire sequence without weight before adding a light kettlebell.
- Use a clear, nonslip floor area with enough room for your extended limbs and the overhead bell.
- Bring the bell to your chest with both hands before pressing it into the starting position; roll onto your side to park it after your last rep.
- End the set before fatigue makes your loaded arm shaky or your transitions unsteady.
If you have shoulder, wrist, or knee pain, or difficulty balancing, use an unloaded version and seek guidance from a physiotherapist before adding weight.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 1–3 reps per side
- Rest
- 2 min
One repetition includes the full ascent and descent; swap right and left in the instructions for the other side.