Turkish Get-Up

Shoulders, CoreKettlebell

The Turkish get-up is a full-body movement that builds unmatched shoulder stability, core strength, and total-body coordination.

How to do it

1Lie flat on your back, press the kettlebell straight up with one arm, bend the same-side leg with foot flat on the floor, and extend your free arm and leg out at a 45-degree angle.

2Roll onto your opposite elbow, then push up onto your palm, keeping your eyes locked on the kettlebell.

3Bridge your hips up and sweep your straight leg underneath you, landing on your knee in a half-kneeling position.

4Bring your torso upright, drive through your feet, and stand tall with the weight locked out overhead.

5Reverse every step with control: step back into a lunge, palm down, leg sweep, hip drop, elbow down, and lower to your back.

Common mistakes

Rushing the movement: execute each position deliberately and smoothly—speed ruins stability.

Taking your eyes off the weight: keep your eyes glued to the kettlebell until you are fully standing.

Using momentum: do not jerk your torso up; drive through your core and shoulders steadily.

Unstable shoulder: keep your working shoulder packed down into its socket throughout the move.

Breathing

Maintain steady, controlled breathing. Exhale on key transition efforts and avoid holding your breath.

Make it harder or easier

To simplify: master the movement unweighted or balance a shoe on your fist before adding weight.

To progress: slowly increase kettlebell weight or slow down your tempo to maximize time under tension.

Break it down: practice individual steps (e.g., roll to elbow, hip bridge) separately before linking the full lift.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.