Turkish Get-Up
Primary
Full Body
Secondary
Shoulders, Core, Hips
Equipment
Kettlebell
Difficulty
Advanced
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for functional strength and mobility. The Turkish Get-Up — a functional rotational movement — is one of the most effective ways to train your full body, with secondary work on your Glutes and Hip Flexors.
Everything You Need to Know About the Turkish Get-Up
The Turkish Get-Up is a advanced exercise exercise that targets your Shoulders and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for functional strength and mobility. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes wanting complex movement patterns. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Turkish Get-Up
Primary
Secondary
Stabilizers
Turkish Get-Up form guide
- 1
Lie on back holding kettlebell in right hand, arm extended.
- 2
Bend right knee, foot flat, left leg extended.
- 3
Roll to left elbow, then to left hand.
- 4
Bridge hips up and sweep left leg under to kneeling.
- 5
Stand up, then reverse entire sequence.
What are the best tips for the Turkish Get-Up?
Eyes stay on kettlebell throughout.
Move slowly and deliberately.
Master each position before adding weight.
Arm stays vertical the entire time.
What are common Turkish Get-Up mistakes to avoid?
Rushing through positions.
Rushing through the Turkish Get-Up reduces the time your Shoulders spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Losing eye contact with weight.
Loading more weight than you can control on the Turkish Get-Up forces compensatory movement patterns that bypass your Shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Arm not staying vertical.
Rotational exercises like the Turkish Get-Up generate force through your midsection. This mistake leaks power and can strain your Shoulders. Move deliberately and own every inch of the rotation.
Skipping positions for optimal results.
Rotational exercises like the Turkish Get-Up generate force through your midsection. This mistake leaks power and can strain your Shoulders. Move deliberately and own every inch of the rotation.
Is the Turkish Get-Up right for you?
Advanced athletes wanting complex movement patterns.
How to Program the Turkish Get-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 2-3 reps per side. Rest 60-90 seconds.
What are good alternatives to the Turkish Get-Up?
Other Variations
- Bodyweight Get-Up
- Half Get-Up
- Heavy Get-Up
- Bottoms-Up Get-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Turkish Get-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master without weight first.
- Keep eyes on weight.
- Move through each position.