Primary
Full Body
Secondary
Shoulders, Core, Hips
Equipment
Kettlebell
Difficulty
Advanced
Type
Rotation
See how Turkish Get-Up could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The Turkish get-up is a complex floor-to-standing movement performed while holding a weight overhead throughout. This ancient exercise develops shoulder stability, core strength, hip mobility, and the ability to move under load—skills that transfer to both athletic performance and daily life.
When to use it
Use for warm-ups, mobility work, or as a standalone functional strength exercise.
Who it's for
Athletes seeking complex movement mastery, those wanting shoulder stability, and anyone valuing functional strength.
Think of the TGU as a series of distinct positions rather than one continuous motion. Master each position individually: the roll to elbow, the post, the bridge, the sweep, the lunge, and the stand. Keep your eyes on the weight at all times and move slowly and deliberately. Your overhead arm should remain perfectly vertical throughout.
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Lie on back holding kettlebell in right hand, arm extended.
Bend right knee, foot flat, left leg extended.
Roll to left elbow, then to left hand.
Bridge hips up and sweep left leg under to kneeling.
Stand up, then reverse entire sequence.
Eyes stay on kettlebell throughout.
Move slowly and deliberately.
Master each position before adding weight.
Arm stays vertical the entire time.
Use in warm-ups (1-2 reps per side with moderate weight), as standalone strength work, or as part of a mobility-focused session. The TGU works well paired with swings: alternate one TGU each side with sets of swings. Keep reps low and quality high.
Rushing through positions instead of moving deliberately.
Rushing through the Turkish Get-Up makes it easier to lose position and harder to keep tension on your Shoulders. Slow down enough to control both the lifting and lowering portions of each rep.
Losing eye contact with weight.
Loading more weight than you can control on the Turkish Get-Up often creates compensations that shift work away from your Shoulders. Reduce the load until each rep follows the intended path.
Arm not staying vertical throughout.
Rotational exercises like the Turkish Get-Up generate force through your midsection. This mistake reduces control and can shift work away from your Shoulders. Move deliberately through the intended range.
Skipping positions in the sequence.
Rotational exercises like the Turkish Get-Up generate force through your midsection. This mistake reduces control and can shift work away from your Shoulders. Move deliberately through the intended range.
Athletes seeking complex movement mastery, those wanting shoulder stability, and anyone valuing functional strength.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 2-3 reps per side. Rest 60-90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Turkish Get-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Turkish Get-Up
The Turkish Get-Up primarily targets the Shoulders, Core, making it an effective exercise for full-body development. Secondary muscles worked during the Turkish Get-Up include Glutes, Hip Flexors, providing additional training stimulus. Stabilizer muscles engaged include Triceps, Quadriceps.
Our library labels Turkish Get-Up as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Turkish Get-Up. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Turkish Get-Up is a kettlebell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Turkish Get-Up include: Windmill, Power Clean. These exercises target similar muscle groups as the Turkish Get-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.