Turkish Get-Up
A slow, technical full-body movement that takes you from lying on the floor to standing while holding a kettlebell locked out overhead, widely used to build shoulder stability and total-body coordination.
Equipment: Kettlebell
How to do it
- 1Lie on your back holding a kettlebell locked out above one shoulder, with the same-side knee bent and foot flat on the floor.
- 2Press through your opposite elbow and hand to sit up, keeping the kettlebell locked out overhead throughout.
- 3Sweep your back leg through to a kneeling lunge position, then stand up fully.
- 4Reverse each step in the same order to return to the floor.
Common mistakes
- Losing sight of the kettlebell or letting the arm drift out of a locked, vertical position.
- Rushing through the sequence instead of pausing to control each transition.
Sets & reps by goal
A skill movement: do low-rep sets you can perform cleanly, and end each set before technique breaks down. Adding reps isn't the goal; cleaner, harder reps are.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Any goal | 3-4 | 1-3 per side | 60-90 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Turkish Get-Up safe for beginners?
The Turkish Get-Up is tagged advanced, meaning it generally works best once you already have some core training experience. If you're new to training, the Hanging Leg Raise trains the same main muscle and is a simpler place to start, though it's a different movement, so it builds general strength rather than directly preparing you for this one.
See the Hanging Leg RaiseWhat muscles does the Turkish Get-Up work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
What can I substitute if I don't have a kettlebell for the Turkish Get-Up?
There's no close equivalent in the database without a kettlebell. The Ab Wheel Rollout trains the same main muscle group, but it's a different movement, so treat it as a broad alternative rather than a direct replacement.
See the Ab Wheel RolloutRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.