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
- Trains full body — sustained output, coordination and whole-body control 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
Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.
- 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
- 2McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
- 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services