How to Do the Kettlebell Turkish Get-Up
The Turkish get-up takes you from lying on the floor to standing with a kettlebell locked out overhead, then back down. It builds shoulder stability, core control and mobility as you move through each position. It suits advanced lifters who want a slow, full-body skill move, and beginners who practice with no weight.
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Muscles worked
Primary
- Shoulders
- Abs
Secondary
- Glutes
- Quads
How to do the Kettlebell Turkish Get-Up
- 1
Lie on your back with the kettlebell pressed over your shoulder and the same-side knee bent.
- 2
Look at the bell, then roll to your opposite elbow while keeping your arm vertical.
- 3
Press up to your hand and lift your hips high off the floor.
- 4
Sweep your straight leg back and come to a kneeling position.
- 5
Stand up through your front foot while the bell stays overhead.
- 6
Reverse each step slowly to return to the floor.
Form cues to remember
- Eyes on the kettlebell
- Wrist stacked over your elbow
- Move slowly, one step at a time
- Keep your arm vertical
Kettlebell Turkish Get-Up video tutorial
Common mistakes
Rushing the transitions
Pause in every position and master each before moving on.
Letting your arm drift
Keep your arm vertical and your eyes on the bell.
Starting too heavy
Practice with no weight or a shoe on your fist first.
Collapsing your posture
Press through your hand and keep your chest tall.
Sets and reps
| Strength | 3–5 sets of 1–3 reps per side, 60–90 sec rest |
|---|---|
| Mobility | 2–3 sets of 3–5 slow reps per side with light weight |
Learn it with no weight or a light bell, and use a clear area so you can bail safely. Stop if you can't keep your arm locked out.
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Kettlebell Turkish Get-Up FAQ
What muscles does the Turkish get-up work?
It works the shoulders, core and hips together, and challenges stability in nearly every position. It's a full-body move, even with a light bell.
How heavy should I go on the Turkish get-up?
Start with no weight, then a light kettlebell once you can do the movement smoothly. Add weight only when every step feels controlled.
Is the Turkish get-up worth doing?
It's a good way to build shoulder control and body awareness. It's slow and technical, so treat it as a skill and not a max-effort lift.
Kettlebell Turkish Get-Up alternatives
Farmer Carry Overhead
Shoulders, Abs · Dumbbell
Sandbag Shouldering
Shoulders, Abs · Other
Barbell Power Snatch
Shoulders, Upper Back, Quads · Barbell
Double Kettlebell Clean & Press
Shoulders, Hamstrings · Kettlebell
Kettlebell Snatch
Shoulders, Hamstrings, Glutes · Kettlebell
Arnold Press
Shoulders · Dumbbell