Turkish Get-Up

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie on your side, roll onto your back holding the weight, extend the working arm vertically, and bend the knee on the same side.
• Roll onto your opposite elbow, transition to the hand, and lift your hips high into a bridge position.
• Sweep the straight leg back under your body into a kneeling position, align the torso upright, and stand up.
• Stand tall with the weight locked out overhead, then reverse each step under complete control to return to the floor.

Common mistakes

• Taking your eyes off the weight, which increases the risk of shoulder instability.
• Bending the arm holding the weight rather than keeping it completely locked out.
• Rushing through the transitions instead of establishing stability at each step.

Frequently asked questions

Should I look at the kettlebell throughout the entire movement?

Keep your eyes on the kettlebell until you reach the half-kneeling position, at which point you should look straight ahead to prepare for the stand.

Is the Turkish get-up better for strength or mobility?

It targets both, developing shoulder stability, core strength, and hip mobility simultaneously.

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