All full body & conditioning exercisesFull Body & Conditioning · Gym
Turkish Get-Up
A slow, seven-step transition from lying to standing with a weight locked overhead. Shoulder stability, core control and coordination in one movement.
AdvancedKettlebell3–5 × 1–3/side
Full bodyKettlebell
Turkish Get-Up
Demo · Cat & Chau | Kettlebells Over 40
How to do the Turkish Get-Up
- 1Eyes on the bell the whole time
- 2One step at a time, no rushing
- 3Locked elbow throughout
- 4Reverse the sequence exactly
Benefits of the Turkish Get-Up
- Builds strength and size in the full body through a full, controlled range of motion
- Also trains shoulders, core, glutes as supporting movers
- The offset load adds grip and stabilizer demand a straight bar never touches
- A high-skill progression that pays off once the easier variations feel controlled
Sources
Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.
- 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
- 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
- 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
- 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services