The Turkish Get-Up is a full-body exercise that requires careful attention to form, making it crucial to perform each step correctly for safety and effectiveness.
To do it right, you need to maintain control of the kettlebell, keep your core engaged, and follow a step-by-step process from lying down to standing up.
Keep reading for a detailed breakdown of each phase of the movement.
Understanding the Turkish Get-Up and Why It Matters
The Turkish Get-Up is more than just an exercise—it’s a powerful tool for building functional strength, stability, and mobility.
It requires a combination of precision, control, and focus, making it a key movement for anyone looking to improve their overall fitness.
By understanding why this exercise matters and how it works, you'll see why it's so highly valued by fitness professionals.
What is the Turkish Get-Up?
The Turkish Get-Up is a compound movement, meaning it involves multiple joints and muscles working together in a sequence.
It starts from a lying position and progresses to standing, all while keeping a kettlebell held overhead.
This movement demands coordination between your upper and lower body, as well as strong core engagement to maintain balance and control.
Because it requires several steps—each with its own focus on strength, mobility, or coordination—the Turkish Get-Up is not just about lifting a weight but moving your body through different planes of motion.
Every phase of the exercise builds on the previous one, helping you develop better overall body awareness and control.
Muscles Worked During a Turkish Get-Up
One of the reasons the Turkish Get-Up is so effective is that it works multiple muscle groups simultaneously.
- Core: Your core remains engaged throughout the entire movement, stabilizing your spine and helping with balance.
- Shoulders: Keeping the kettlebell overhead demands shoulder strength and stability, which improves as you progress.
- Hips and Glutes: As you lift your hips off the floor during the movement, your glutes and hips power the upward motion, contributing to overall lower-body strength.
- Legs and Stabilizing Muscles: The legs, especially the quads and hamstrings, are activated during the standing and lowering phases, while smaller stabilizing muscles work to maintain balance and alignment throughout.
Because the Turkish Get-Up involves both static holds and dynamic movements, it strengthens these muscle groups in a functional way that translates to everyday activities.
From carrying heavy objects to improving athletic performance, this full-body exercise delivers a wide range of benefits.
Why the Turkish Get-Up is Important
The Turkish Get-Up offers several key benefits that make it worth incorporating into your routine.
First, it’s excellent for shoulder stability and strength.
By holding a kettlebell overhead, you challenge your shoulder muscles to maintain stability through different positions, which can reduce the risk of injury and improve performance in other lifts.
Second, it greatly enhances core engagement.
Unlike traditional ab exercises, the Turkish Get-Up activates the core as part of a coordinated, whole-body movement, teaching you how to use your core for stability and strength in real-life scenarios.
Another major benefit is that it builds coordination and balance.
Moving through different positions with a weight overhead forces your body to develop better coordination between the upper and lower body, which can improve posture and movement efficiency in other exercises and daily life.
Finally, it provides functional strength benefits.
The Turkish Get-Up mimics real-life movements like getting up from the ground, making it a functional exercise that improves mobility and strength in ways that directly translate to day-to-day activities or athletic performance.
This focus on full-body stability, mobility, and strength makes the Turkish Get-Up a vital addition to any fitness program.
Step-by-Step Breakdown of the Turkish Get-Up
The Turkish Get-Up is a multi-stage movement that requires precision and control from start to finish.
Each step has its own specific demands and challenges, so breaking it down into manageable parts ensures you perform it safely and effectively.
1. The Setup
To begin, lie flat on your back with the kettlebell in one hand, fully extended above your chest.
The leg on the same side should be bent, with your foot flat on the floor, while the opposite arm and leg remain extended at a 45-degree angle.
Throughout the movement, keep your eyes locked on the kettlebell to maintain balance and stability.
Proper setup is key to ensuring smooth transitions in the following steps, so take time to get your positioning right.
Common mistakes in this phase include improper angles of the arms or legs and not fully stabilizing the kettlebell overhead before starting the movement.
Double-check your form to avoid starting off incorrectly.
2. Rolling to the Elbow
In this step, press the kettlebell directly overhead while engaging your core muscles.
Roll onto your opposite elbow by driving through the foot of your bent leg, using the power from your hips and core rather than pulling with your arm.
This part of the Turkish Get-Up tests your ability to control rotational forces while keeping the weight stabilized above you.
A common mistake here is lifting your head too early or neglecting to use your core, which can lead to instability and poor form.
Focus on initiating the movement from your midsection for a smooth transition.
3. Transition to Hand
Once on your elbow, push through your arm to lift your torso into a seated position, placing your hand flat on the floor for support.
This creates a stable base from which you can continue the upward movement.
It's important to keep the kettlebell directly overhead with your arm locked, ensuring the weight stays aligned over your shoulder.
Avoid hunching your shoulders or allowing your core to collapse, as both can destabilize the movement and make it harder to transition to the next phase.
4. The Hip Bridge
In this phase, press through your foot and hand to lift your hips into the air, forming a bridge.
Your glutes should be fully engaged, and your arm with the kettlebell should remain vertical and fully extended.
This stage strengthens your posterior chain and prepares you for the leg sweep that follows.
One common error is not lifting the hips high enough, which can make it difficult to sweep your leg through in the next step.
Also, watch out for the kettlebell arm drifting out of alignment.
5. Sweeping the Leg Under
With your hips elevated, sweep your extended leg underneath your body, bringing your knee to the ground directly under your hips.
At this point, you should be in a half-kneeling position, with the kettlebell still overhead.
This phase requires smooth movement to maintain balance and prevent any misalignment.
Avoid jerky or rushed movements when sweeping the leg under, as this can throw off your balance.
Take your time to ensure the knee lands in the correct position under your body.
6. Standing Up
From the half-kneeling position, drive through your front foot and rise to a standing position, keeping the kettlebell locked overhead.
Maintain a strong core and balanced posture as you stand, ensuring that the kettlebell remains aligned over your shoulder.
The key mistakes to avoid here include rushing the movement, which can cause you to lose balance, or letting the kettlebell wobble, leading to instability.
7. Reversing the Movement
To complete the exercise, reverse each step to return to the starting position on the floor.
Lower yourself back to the half-kneeling position, sweep the leg back out, drop your hips, and return to the seated and lying positions.
Throughout the descent, maintain control of the kettlebell and keep your core engaged to avoid losing balance.
Reversing the movement with the same precision as the ascent is crucial for safety and effectiveness.
Take your time and focus on staying controlled as you lower yourself back down.
Key Form Tips for Mastering the Turkish Get-Up
Mastering the Turkish Get-Up requires more than just understanding the steps; it's about fine-tuning your form to ensure you're moving safely and efficiently.
Proper technique will help you avoid injury, increase your strength gains, and maintain control of the kettlebell through each phase of the movement.
Stabilize the Weight
Keeping the kettlebell stable is a fundamental aspect of the Turkish Get-Up.
Your arm should remain straight and fully locked throughout the movement, with the kettlebell aligned directly over your shoulder.
This alignment helps maintain balance and reduces the risk of shoulder strain.
If your arm starts to bend, or if the weight drifts away from your centerline, it compromises the entire movement and makes it harder to stay in control.
Always be conscious of where the kettlebell is positioned, and if you feel it moving out of place, adjust before progressing to the next step.
Engage Your Core
Your core acts as the stabilizer for the entire Turkish Get-Up, so it must remain engaged from start to finish.
As you move through each phase, whether it’s rolling to your elbow or standing up, a strong core will help maintain balance and keep the weight steady overhead.
If your core isn’t fully engaged, you’ll likely lose balance, especially during transitions.
Think of your core as the anchor of the movement, supporting not just your midsection but also connecting the strength of your upper and lower body.
Focusing on core activation will improve your overall form and stability.
Slow and Steady Wins
Rushing through the Turkish Get-Up is a common mistake that can lead to poor form or even injury.
It’s essential to slow down and master each phase individually before moving on to heavier weights or faster execution.
Take your time to ensure each step is done correctly and with full control.
Moving too quickly often results in losing focus on critical form elements, like keeping the kettlebell aligned or engaging the core.
Progressing with lighter weights allows you to break down the movement, understand where your body needs to improve, and gradually build strength and confidence.
Focus on Fluidity
While the Turkish Get-Up is broken into distinct phases, your goal should be to transition smoothly between each one.
Fluidity is key to maintaining control of the kettlebell and ensuring that your movement is as efficient as possible.
As you practice, aim to make the transitions seamless, without any jerky or abrupt motions.
This is especially important when you sweep your leg under or return to the floor, as any sudden movements can cause the kettlebell to become unstable.
Achieving fluid transitions not only improves your form but also helps develop better overall coordination and balance.
Common Mistakes and How to Correct Them
Even with careful attention to form, the Turkish Get-Up can be challenging, and there are common mistakes that many people make during the movement.
Identifying and correcting these mistakes early can help you avoid injury and improve your performance.
Looking Away from the Kettlebell
One of the most critical aspects of the Turkish Get-Up is maintaining visual focus on the kettlebell throughout the entire movement.
Looking away from the kettlebell can destabilize your body, making it harder to control the weight and keep your balance.
It may also increase your risk of shoulder injury, as you're more likely to lose awareness of where the kettlebell is in relation to your body.
To correct this, make sure your eyes stay locked on the kettlebell from start to finish.
Keeping your gaze on the weight helps you stay aligned and prevents unnecessary shifts in your posture that can throw off your balance.
If you find yourself looking away, slow down and consciously focus on the kettlebell's position.
Bent Elbow During the Movement
Another common issue is allowing your working arm to bend during the movement.
A bent elbow significantly reduces the stability of the kettlebell overhead and can place undue stress on your shoulder, increasing the risk of injury.
In order to perform the Turkish Get-Up correctly, your arm should remain fully extended and locked at the elbow throughout the exercise.
To fix this, concentrate on keeping the kettlebell directly over your shoulder with your arm straight.
If you notice your elbow bending, reduce the weight you're using until you can maintain proper form.
Practice holding the kettlebell overhead with a locked arm in a static position to strengthen your ability to stabilize the weight before progressing through the movement.
Inadequate Hip Lift in the Bridge
The hip bridge phase of the Turkish Get-Up is crucial for creating enough space to sweep your leg underneath your body.
One of the most common mistakes is not lifting your hips high enough during this phase, which makes it difficult to complete the leg sweep smoothly and can lead to poor positioning for the next step.
To correct this, focus on driving your hips as high as possible by actively engaging your glutes and pushing through the foot that’s in contact with the floor.
This will give you the necessary clearance for a fluid leg sweep and help you maintain balance as you move into the half-kneeling position.
If you struggle with this, practice the hip bridge movement separately until you can consistently achieve the required height.
How to Progress with the Turkish Get-Up
Progressing with the Turkish Get-Up requires a gradual approach, emphasizing mastery of form before adding more challenging elements.
This exercise can be tough to perfect, but by advancing step-by-step, you can safely build strength, mobility, and coordination.
Start with No Weight
If you're new to the Turkish Get-Up, it’s best to begin without any weight at all.
This allows you to focus purely on body mechanics without worrying about balance or stability issues that a kettlebell might introduce.
Performing the movement with just your body weight helps you develop an understanding of the different phases, how your body moves through them, and what each step feels like.
Once you’re confident in your form, you can move on to adding resistance.
Move to Light Weights
Once you’ve nailed down the form without weight, it’s time to introduce a light kettlebell or even a lightweight object like a water bottle.
The goal at this stage is to get used to controlling an object overhead while maintaining proper alignment and balance through each step.
Start with a weight you can easily manage while still maintaining full control, as this phase focuses on developing stability rather than strength.
As you move through the Turkish Get-Up with a lighter weight, pay close attention to how your body handles transitions.
If you notice any instability or loss of control, stay with the lighter weight until you can perform the movement fluidly.
Increase Weight Gradually
Progressing to heavier weights should happen slowly to prevent injury and to maintain good form.
Once you feel stable and confident with a light kettlebell, gradually increase the weight in small increments.
Remember, the Turkish Get-Up is as much about control and precision as it is about strength.
Rushing to lift heavier weights without mastering each phase of the movement can compromise your technique and increase your risk of strain, particularly in your shoulders and core.
As you increase weight, continue to assess your form. If your elbow starts to bend or your core engagement falters, reduce the weight and rebuild your strength with lighter loads.
Incorporate Into Your Routine
The Turkish Get-Up is versatile and can be included in various parts of your fitness routine.
You can use it as a warm-up exercise to improve mobility and activate the muscles you’ll be using for more intensive lifts, or include it in your strength training for a full-body workout.
It’s also great as part of a mobility circuit, helping improve joint stability and functional movement patterns.
Incorporating the Turkish Get-Up into your regular workouts will help you develop consistency and allow you to gradually increase the difficulty by adding more reps, increasing weight, or refining your technique.
Use it to track your progress over time, as your improvement with this exercise often reflects gains in overall strength and coordination.
Turkish Get-Up Variations and Modifications
As you progress with the Turkish Get-Up, you may find it helpful to incorporate variations or modifications to either make the movement more accessible or to increase the challenge.
These variations allow you to tailor the exercise to your fitness level or specific goals, whether you're just starting out or looking to push your limits further.
Bodyweight Get-Up
For beginners, the bodyweight version of the Turkish Get-Up is an ideal starting point.
By removing the kettlebell from the equation, you can focus entirely on learning the movement’s mechanics without worrying about balance or stability issues that come with holding weight overhead.
This version allows you to practice each phase of the exercise slowly and deliberately, ensuring you build a strong foundation before progressing to weighted variations.
Mastering the bodyweight Turkish Get-Up also helps you identify areas where you might lack mobility or stability, giving you a chance to correct those weaknesses before introducing external resistance.
It’s a useful tool for anyone who wants to improve body awareness and technique.
Dumbbell Get-Up
If you’re more comfortable with a dumbbell than a kettlebell, the dumbbell get-up is a great alternative.
This variation follows the same movement pattern as the standard Turkish Get-Up, but the dumbbell offers a more stable grip, which can be less intimidating for beginners or those transitioning from bodyweight to weighted movements.
The dumbbell's shape and balanced weight distribution may feel more manageable if you're working on getting comfortable with weight overhead.
However, it’s important to note that while the dumbbell may feel easier to control, it won’t challenge your shoulder stability and grip strength as much as a kettlebell would.
As you grow more confident with the dumbbell, you might want to switch back to a kettlebell for the additional stability challenge it provides.
Loaded Get-Up
For those looking to push their strength and endurance, the loaded Turkish Get-Up is the natural progression.
This variation involves increasing the weight of the kettlebell (or dumbbell) as you become stronger and more proficient in the movement.
As you add more weight, the demands on your core, shoulders, and stabilizing muscles increase significantly, making this variation ideal for those seeking to build functional strength.
Before attempting a heavily loaded get-up, ensure that your form is solid with lighter weights.
The goal here is not just to lift heavier, but to maintain control and fluidity throughout the movement.
Rushing into heavier loads without mastering the basics can lead to poor form and increase the risk of injury, especially in the shoulders and lower back.
Conclusion
The Turkish Get-Up is a versatile, full-body exercise that improves strength, stability, and mobility.
By mastering the form, progressing gradually, and exploring variations, you can make it a key part of your fitness routine.
Focus on control, engage your core, and remember that consistency leads to lasting results.