The Turkish get-up is the king of kettlebell exercises—and possibly the most complete single movement you can perform. In one fluid sequence, you'll challenge shoulder stability, core strength, hip mobility, and leg power while moving through multiple planes of motion. It's also one of the most technical exercises in fitness, requiring practice and patience to master.
This guide breaks down the Turkish get-up into manageable steps, explains common mistakes, and provides progressions to take you from beginner to proficient.
Why the Turkish Get-Up?
Before diving into technique, let's understand why this ancient exercise deserves a place in your training:
Total-Body Integration
The get-up connects your entire body through a single movement. Your shoulder must stay stable while your core rotates, your hips bridge, and your legs drive. Nothing works in isolation.
Shoulder Health and Stability
Holding weight overhead through various positions builds bulletproof shoulders. The stabilizers work constantly to keep the weight balanced as your body moves beneath it.
Core Strength Through Movement
Unlike static planks, the get-up challenges your core to stabilize through multiple positions and transitions. This builds functional core strength that transfers to real activities.
Hip Mobility
The lunge and sweep portions require and develop hip mobility. Regular practice can improve flexibility you didn't know you were missing.
Mind-Body Connection
The complexity demands focus. You can't zone out during a get-up—which makes it almost meditative for many practitioners.
The Seven Phases of the Turkish Get-Up
We'll break this down step by step, starting from lying on your back with the right arm holding the weight.
Phase 1: The Roll to Elbow
Starting position:
- Lie on your back with the kettlebell in your right hand, arm extended toward the ceiling
- Right knee is bent with foot flat on the floor
- Left leg is straight, angled about 45 degrees from your body
- Left arm is straight, also angled about 45 degrees
- Eyes stay on the kettlebell
The movement:
- Press through your right foot and drive off your left elbow
- Roll up onto your left elbow while keeping your right arm vertical
- Your left forearm should be firmly planted, supporting your weight
Key points:
- This is a diagonal roll, not a straight sit-up
- The kettlebell should stay stacked over your shoulder the entire time
- Don't rush—control the movement
Phase 2: Elbow to Hand
The movement:
- From your elbow, push up onto your left hand
- Your left arm should be straight, hand planted firmly
- Chest should be open, not rounded
Key points:
- Hand placement: directly under your shoulder or slightly behind
- Push the floor away—don't just passively sit on your hand
- Keep that right arm vertical and locked out
Phase 3: The High Bridge
The movement:
- Press through your right foot and left hand
- Lift your hips high, creating a straight line from left hand to left foot
- You should be on your left hand and right foot
Key points:
- Squeeze your glutes at the top
- Your left leg should be straight and strong
- This is a full hip extension—don't cut it short
Phase 4: Sweep the Leg
The movement:
- While holding the bridge, sweep your left leg back
- Bring your left knee to the ground, roughly where your left hand is
- You should end up in a kneeling position with your left knee and left hand on the ground
Key points:
- The sweep should be smooth—don't drop your hips first
- Your left shin should end up roughly perpendicular to your right shin
- Keep looking at the kettlebell
Phase 5: Tall Kneeling
The movement:
- Take your left hand off the ground
- Rotate your torso to face forward
- Sit up into a tall kneeling position
- Your arm should still be vertical overhead
Key points:
- Now you can shift your eyes forward (though you can still glance at the weight)
- Windshield-wiper your left leg to align your feet front-to-back
- Engage your core and squeeze your glutes
Phase 6: Lunge to Stand
The movement:
- From the kneeling position, drive through your right foot
- Stand up as you would from a lunge
- Bring your feet together at the top
Key points:
- Keep the arm locked out overhead throughout
- Stand tall at the top—own the position before reversing
- Take a breath and reset
Phase 7: The Descent
Now reverse everything:
- Step back into a lunge with your left leg
- Lower your left knee to the ground
- Place your left hand on the ground, windshield-wiper the leg back
- Lift your hips into the bridge
- Sweep the left leg through
- Lower to your elbow, then to your back
The descent is often harder than the ascent because you're lowering under control rather than driving up.
Common Mistakes
1. Rushing
The get-up is not a race. Each position should be owned before moving to the next. Take 30-45 seconds per rep.
2. Arm Bending
The overhead arm should stay locked out the entire time. If it bends, the weight is too heavy or you're fatigued.
3. Eyes Wandering
Keep your eyes on the kettlebell for most of the movement. Looking away often leads to the arm drifting out of position.
4. Skipping the Bridge
The high bridge is often cut short or skipped entirely. This robs the movement of hip extension work and makes the leg sweep harder.
5. Wrong Foot/Leg Alignment
After the leg sweep, many people have their feet pointing in strange directions. Take time to align properly before standing.
6. Using Momentum
Each phase should be a distinct, controlled movement—not one continuous heave. If you're using momentum, go lighter.
Progressions: Learning the Get-Up
Step 1: No Weight
Practice the entire movement pattern with no weight. Focus on each position and transition. This might take several sessions.
Step 2: Shoe Balance
Balance a shoe on your fist. If it falls, you moved too fast or your arm drifted. This teaches arm position awareness.
Step 3: Light Kettlebell
Start with a light kettlebell (8-12 kg for most people). Master the pattern before adding significant load.
Step 4: Gradual Loading
Add weight slowly. The get-up doesn't require heavy weights to be effective—it's about movement quality under load.
Half Get-Up Option
If the full get-up is too complex initially, practice "half get-ups" (just to the tall sit position and back) until those feel solid.
Programming the Turkish Get-Up
As a Warm-Up
- 1-2 get-ups per side with light weight
- Perfect for preparing the body for a strength session
As Strength Work
- 3-5 get-ups per side with challenging weight
- Rest 30-60 seconds between each rep
- Can be the main focus of a session
In a Circuit
- Pair with swings, goblet squats, or other kettlebell movements
- 1 get-up per side between other exercises
Daily Practice
- 1-3 get-ups per side daily with light weight
- Excellent for skill development and shoulder health
Sample Get-Up Workouts
Minimalist Session
- 5 Turkish Get-Ups per side
- That's it—10 total reps done with perfect form
- This takes 15-20 minutes and is surprisingly effective
Get-Up + Swing Session
Alternate:
- 1 Get-Up (right)
- 10 Kettlebell Swings
- 1 Get-Up (left)
- 10 Kettlebell Swings
Repeat 3-5 rounds
Complete Kettlebell Workout
- Turkish Get-Ups: 3 per side (warm-up)
- Goblet Squats: 3 x 10
- Kettlebell Swings: 5 x 15
- Kettlebell Rows: 3 x 8 per side
- Turkish Get-Ups: 2 per side (finisher)
What Weight to Use
Learning Phase
- Women: 4-8 kg
- Men: 8-12 kg
Working Weight
- Women: 12-16 kg
- Men: 16-24 kg
Advanced
- Women: 20-24 kg+
- Men: 32-40 kg+
Quality always trumps weight. A beautiful get-up with 16 kg beats a sloppy one with 32 kg every time.
Track Your Get-Up Progress
The Turkish get-up rewards patience and practice. Progress comes through consistent, quality repetitions over time. Track:
- Weight used for each session
- Number of reps per side
- Notes on form and how it felt
- Any positions that felt weak or unstable
Looking back at your training log after a few months reveals how far you've come—from struggling with the movement pattern to smoothly moving challenging weights.
Master the Get-Up
The Turkish get-up is more than an exercise—it's a movement practice. Approach it with patience, respect the complexity, and enjoy the journey of mastering this timeless exercise.
Start with no weight, learn each phase, and progress gradually. The rewards—shoulder health, core strength, hip mobility, and total-body coordination—are worth the investment.
Ready to add Turkish get-ups to your training? Easy Reps helps you log each session and track your progress as you master this challenging exercise. Download it free and start your get-up journey today.