Turkish get-up: the steps, what it trains, and how to learn it

How to do the kettlebell Turkish get-up

Holding a weight overhead while you change position teaches your shoulder to stay stable in many angles, and every step asks your abs and hips to control the shift. It needs one kettlebell and a little floor space, and it doubles as a warm-up for heavy pressing days.

Swap for: Kettlebell Overhead Press, Dumbbell Single-Arm Overhead Carry, Pallof Press

Muscles the kettlebell Turkish get-up works

The Turkish get-up works the shoulder that holds the bell, especially the muscles that keep it stable, along with the abs and obliques that control each position. The glutes and quads drive the bridge and the stand from the lunge, and the free arm's shoulder and triceps push you off the floor.

Sets, reps and reps in reserve for the kettlebell Turkish get-up

Kettlebell Turkish get-up variations

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  Kettlebell Overhead Press

  Press the kettlebell overhead standing when you want shoulder strength for heavier get-ups.

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  Dumbbell Single-Arm Overhead Carry

  Walk with a dumbbell locked out overhead when you want the get-up's arm position without the floor work.

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  Plate Overhead Carry

  Carry a plate overhead with both hands when you want a simpler overhead hold.

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Kettlebell Turkish get-up alternatives

Core under load

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  Pallof Press

  Press a cable or band out from your chest when you want anti-rotation work for the abs.

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  Dumbbell Suitcase Carry

  Walk with one heavy dumbbell at your side when you want the core to resist leaning.

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Ground-based

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  Bear Crawl

  Crawl on hands and feet when you want shoulder and core work with no equipment.

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More kettlebell work

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  Kettlebell Swing

  Swing a kettlebell when you want hip power and conditioning to go with your get-ups.

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How to learn the Turkish get-up as a beginner

Learn it in pieces. Practice the roll to elbow and back down until it is easy, then add the move to the hand, then the bridge and leg sweep, and so on. Use no weight at first, or balance a shoe on your fist so you notice when your arm tips.

Once the whole sequence feels smooth on both sides, pick a light kettlebell. Most people start between 8 and 12 kg (18 to 26 lb) and stay there for a few weeks.

What the Turkish get-up trains

It trains your shoulder to stay stable overhead, your core to control rotation and shifting weight, and your hips through a bridge and a lunge. It is not a muscle builder for any single area, and it fits best as a skill and stability exercise next to your main lifts, a few sets at the start of a session.