Gym TrackTurkish Get Up (Kettlebell)
The Turkish get up is a full-body movement that takes you from lying supine with a kettlebell pressed overhead to standing, then back down through the same sequence. It builds shoulder stability, core strength, and coordination while challenging the abs, deltoids, and glutes through a complex pattern of transitions.
- Muscle group
- Core
- Primary muscles
- abs, deltoids, glutes
- Equipment
- Kettlebell
How to do the Turkish Get Up (Kettlebell)
- Lie on your back with the kettlebell in your right hand pressed overhead, right knee bent with foot flat, and left arm at a 45-degree angle from your body.
- Roll onto your left elbow by driving through your right foot and engaging your core, keeping your eyes on the kettlebell throughout.
- Press up from your elbow to your left hand, then lift your hips and sweep your left leg underneath you so your left knee lands behind your left hand.
- Rotate your left shin perpendicular to your body and come up to a kneeling position, then stand fully upright with the kettlebell still overhead.
- Reverse each step in exact order to return to the starting position, maintaining control and keeping the kettlebell stable overhead throughout the descent.
Form tips
- Keep your eyes on the kettlebell and your pressing arm vertical throughout the entire movement to maintain shoulder stability and proper alignment.
- Drive through the heel of your bent leg rather than pushing with your flat foot to generate power from your glutes and prevent your knee from collapsing inward.
- Move deliberately through each position and pause briefly at each transition point rather than rushing through the sequence.
Common mistakes
- Bending the pressing arm during transitions: this compromises shoulder stability and increases injury risk under load.
- Looking away from the kettlebell: this disrupts balance and makes it difficult to maintain proper arm position throughout the movement.
- Skipping the hip lift and trying to step through directly: this creates awkward mechanics and prevents proper weight transfer between positions.
Sets and reps
Perform 3 to 5 sets of 3 to 5 reps per side for strength, focusing on controlled movement and stability rather than higher volume.
Track the Turkish Get Up (Kettlebell) in Gym Track
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Get the appFrequently asked questions
- Which side should I start with on the Turkish get up?
- Start with your weaker side first so you can match that number of reps on your stronger side, ensuring balanced development. Most people alternate sides between sets rather than completing all reps on one side consecutively.
- How heavy should the kettlebell be for Turkish get ups?
- Begin with a light kettlebell that allows you to complete the full movement with strict form, typically 8 to 16 kg for most lifters. The complexity of the movement means you will use significantly less weight than you would for a simple overhead press.
- Should I practice Turkish get ups without weight first?
- Practicing the movement pattern with just your fist or a shoe balanced on your knuckles helps you learn the sequence and positions before adding load. This allows you to focus on the mechanics without the challenge of stabilizing an actual kettlebell overhead.