Turkish Get-Up
A scripted sequence from lying to standing and back, with a kettlebell locked out overhead the whole way.
How to do it
- Lie on your back and press the kettlebell straight up over the shoulder with a firm grip.
- Bend the knee on the loaded side and plant that foot, with the free arm out on the floor.
- Drive through the planted foot and roll up onto the forearm, then post onto the hand.
- Lift the hips and sweep the straight leg back into a half-kneeling stance.
- Bring the torso upright and stand out of the lunge, eyes on the kettlebell.
- Reverse every step in order to return to the floor and finish the repetition.
Key technique cue
Keep the kettlebell arm vertical, eyes on it; don't rush the roll.
Common mistakes
- ✕ Losing the vertical arm as you sit up, which rotates the loaded shoulder.
- ✕ Rushing the roll to the elbow, which skips the hip work and turns it into a sit-up.
- ✕ Sweeping the trailing leg before the hips are high enough to clear the floor.
- ✕ Starting heavy before the sequence is memorized, which is where most shoulder tweaks occur.
Benefits
- ✓ Trains overhead shoulder stability through a full range of body positions.
- ✓ Builds trunk and hip control in transitions rather than in a static hold.
- ✓ Exposes side-to-side gaps that bilateral lifts hide.
Progression: from easier to harder
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Step 1 You are here - Turkish Get-Up
- Turkish Get-Up (Dumbbell)
About the exercise
The Turkish get-up is a sequence, not a simple rep. You start on the floor with the kettlebell pressed over the shoulder, roll to the elbow, post to the hand, bridge, sweep the trailing leg to half kneeling, stand, then reverse every step. The overhead arm stays vertical, so the shoulder works as a stabilizer while the trunk and hips drive the transitions. Abs, delts, and glutes share the work.
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