- Trains shoulder stability, trunk strength and full body control
- Learn it with no weight before picking up a kettlebell
- Keep the working arm locked and your eyes on the bell
- 3 to 5 slow reps per side, never rushed or taken to fatigue
- Level
- Intermediate
- Trains
- Shoulders and rotator cuff, Core, Glutes, Triceps, Hip muscles
- Kit
- Kettlebell or dumbbell
What the get-up trains and why it is worth doing
The get-up trains shoulder stability above all, as your rotator cuff and upper back hold the weight steady through every position. Your trunk, glutes and hips work hard to move you from the floor to standing, and you practise rolling, bridging, kneeling and lunging along the way.
It suits anyone who wants resilient shoulders and better control of their body, and it builds the kind of strength you use every time you get up off the floor. Keep the weight light at first, because the skill matters far more than the load.
How to do a Turkish get-up
These steps assume the weight is in your right hand. Learn them with no weight, or a shoe balanced on your fist, before using a kettlebell.
- Lie on your back holding the kettlebell in your right hand, arm straight above your shoulder. Bend your right knee with the foot flat, and place your left arm and leg out at about 45 degrees.
- Keep your eyes on the bell. Push through your right foot and roll up onto your left elbow, then press up onto your left hand.
- Drive your hips up into a bridge, then sweep your left leg back underneath you so you are kneeling on your left knee.
- Lift your left hand off the floor and bring your torso upright into a half-kneeling position with the bell overhead.
- Turn your back foot so it lines up behind you, then stand up out of the lunge with the arm still locked.
- Reverse every step slowly to return to the floor: step back into the half kneel, place your hand, sweep your leg through, lower your hips, come down to your elbow and lie flat.
- Swap hands and repeat on the other side.
Common mistakes
- Rushing. Each position is a checkpoint. Move slowly and pause briefly in each one.
- A bent working arm. The arm holding the bell stays locked, with your wrist straight and knuckles pointing to the ceiling.
- Taking your eyes off the bell. Watch it until you are kneeling upright. It keeps the arm vertical.
- Shrugging the working shoulder. Keep it pulled down away from your ear.
- Going heavy too soon. A heavy bell over your face is a real risk without the skill. Earn the load.
Easier and harder versions
- Easier: the get-up with no weight, or with a shoe balanced on your fist to force a steady arm.
- Easier: a partial get-up, stopping at the elbow, the hand or the bridge and returning to the floor.
- Harder: a heavier kettlebell, increased in small steps.
- Harder: a bottoms-up get-up, holding a light bell upside down by the handle, which demands a very steady grip and shoulder.
How to programme the Turkish get-up
Get-ups are about quality, not fatigue. 3 to 5 reps per side, alternating sides, or 5 to 10 minutes of continuous practice at an easy pace works well. Rest as long as you need between reps.
Use them in your warm-up with a light bell, or as a strength exercise once or twice a week. They pair well with the overhead press and carries such as the suitcase carry. For more on building a strong trunk, read our guide to core training that actually works. A coach at Lycan Strength can walk you through each position during your 7-day free trial.
Members' guide
Keep reading with your free week
The full guide is for members and people on a free trial. Claim 7 days free and it opens straight away on this device, along with every other guide.
Already a member? Log in to read it
Unlock the full guide
Seven days of classes, free. We will be in touch to book your first session.
Questions
How heavy should a Turkish get-up be?
Start with no weight until you know every step, then use a light kettlebell. The load should never cost you a straight, steady arm.
Are Turkish get-ups good for shoulder health?
They train the shoulder to stay stable through many positions, which is why coaches like them. If your shoulder is painful, get it assessed first, and our [rotator cuff injury guide](/physiotherapy/conditions/rotator-cuff-injury/) covers one common cause.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
