Full body

Turkish Get-Up

Getting from lying down to standing while holding a kettlebell overhead: stability, mobility and strength in one exercise.

Also known as: get-up, TGU

Level
Intermediate
Equipment
Kettlebell
Type
Compound
Movement

Muscles worked

Turkish Get-Up muscle map: front delts, glutes, abs, obliques, quads and triceps highlighted on the front and back of the body

How to do it

  1. Lie down with the kettlebell over your chest, arm straight up and the same-side knee bent.
  2. Roll onto your opposite elbow, then your hand, until you're sitting up.
  3. Lift your hips, sweep your straight leg under you and kneel.
  4. Stand up from the lunge, then reverse the steps back to the floor.

Form cues

  • Keep your eyes on the kettlebell throughout.
  • The top arm stays straight and vertical.
  • Learn first with no weight or a shoe balanced on your fist.

Common mistakes

  • Bending the kettlebell arm: you lose stability.
  • Rushing: every phase should be controlled.
  • Going heavy before you own the technique.

Sets and reps

3-5 reps per side, alternating, resting as needed.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the Turkish get-up.

  • Kettlebell windmill

    Hinge sideways with the kettlebell held overhead.

    Kettlebell · Intermediate

    How to do it

    1. Stand holding a kettlebell locked out overhead in one hand.
    2. Turn your feet about 45 degrees away from the working arm.
    3. Keeping the kettlebell up, hinge at the hips sideways.
    4. Reach your opposite hand down toward your foot.
    5. Drive your hips back to stand up tall.
    6. Complete reps on one side, then switch.
    Primary
    Adductors, Front Delts, Obliques
    Secondary
    Lower Back, Glutes, Hamstrings

  • Dumbbell windmill

    The same idea with a dumbbell.

    Dumbbell · Intermediate

    How to do it

    1. Stand with feet shoulder-width apart, holding a dumbbell overhead in one hand, arm locked.
    2. Turn your feet slightly away from the dumbbell side, keeping the arm straight and eyes on the weight.
    3. Hinge at your hips, pushing them out to the side of the dumbbell, and slowly lower your torso towards the floor.
    4. Keep your back straight and the dumbbell arm vertical as you reach your free hand towards your foot or the floor.
    5. Reverse the motion by driving through your hips and obliques to return to the starting position.
    6. Complete all reps on one side, then switch and repeat for the other side.
    Primary
    Side Delts, Obliques
    Secondary
    Front Delts, Glute Medius, Hamstrings

  • Kettlebell halo

    Circle the kettlebell around your head: shoulder mobility.

    Kettlebell · Beginner

    How to do it

    1. Stand tall, core braced, holding a light kettlebell by the horns (upside down) at chest height.
    2. Raise the bell to one side of your head and pass it around the back in a smooth circle.
    3. Bring it back to the starting position in front of your face.
    4. Reverse direction every few reps.
    Primary
    Side Delts
    Secondary
    Rear Delts, Traps

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

What is the Turkish get-up good for?

It builds shoulder stability, core strength and full-body coordination. It's a staple of kettlebell training.

What weight should I start with?

With no weight or a light 8-16 lb kettlebell until you own every phase.

How many reps?

Few: 3-5 quality reps per side is plenty.

What muscles do the Turkish get-up work?

They mainly work the front delts, the glutes and the abs, with help from the obliques, the quads and the triceps.

Train with Nuvana

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