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
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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, building a base with the Plank first is a reasonable place to start.
See the PlankWhat 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 kettlebell for the Turkish Get-Up?
The Plank targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have kettlebell available.
See the PlankRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.