Turkish Get-Up: Technique, Muscles and Swaps

How to do it

Lie on your right side, grip the kettlebell with your right hand, roll onto your back, and press the weight straight up over your chest. Bend your right knee to plant your foot flat on the floor, keeping your left leg and left arm resting straight on the ground at a 45-degree angle.

1. Drive through your right foot and roll onto your left elbow, keeping your eyes fixed on the kettlebell.
2. Push up from your elbow to your left hand so your torso is fully upright.
3. Squeeze your gluteus maximus to bridge your hips high off the floor.
4. Sweep your left leg under your body and place your left knee on the ground directly under your hip.
5. Take your left hand off the floor and straighten your torso into a half-kneeling position.
6. Look straight ahead, push off your back foot, and stand up completely, keeping the kettlebell locked out overhead.
7. Reverse the entire sequence slowly to return to the starting position on the floor.

Sets, reps and load

Start with 3 sets of 3 to 5 reps per side. Keep the rep count low to maintain perfect technique and focus on movement quality over fatigue.

Choose a light kettlebell that allows you to easily keep your arm locked out and your shoulder stable for the entire sequence.

Common mistakes

• Bending the working elbow. Keep your elbow fully locked to rely on your bone structure rather than fatiguing your smaller arm muscles.
• Rushing the transitions. Treat each step as a distinct movement and pause for a full second before proceeding to the next position.
• Taking your eyes off the weight too early. Stare directly at the kettlebell during the floor phases to help maintain balance, but shift your gaze forward when standing up.
• Letting the wrist bend backward. Punch your knuckles straight up toward the ceiling to keep a neutral wrist joint.
• Bridging too low. Drive hard through your planted foot and squeeze your gluteus maximus to create enough room to sweep your leg under.

Make it easier or harder

Easier

• Half Turkish get-up stopping at the hip bridge
• Shoe get-up balancing a shoe on your fist instead of holding a weight

Before you load it up

• Pressing or reaching overhead can irritate a painful shoulder. If raising your arm overhead hurts, use a partial range or a different angle and get it checked.
• Wrist position matters here. Wrist pain is a reason to change the grip, use handles or fists, or choose another variation.
• This is an advanced variation. Build strength with the easier versions first.

Swaps and related full body exercises

Same muscle group with different equipment:

• Dumbbell Thruster Dumbbell
• Farmer's Carry Dumbbell

More kettlebell options:

• Kettlebell Snatch Ballistic hinge to overhead
• Kettlebell Clean Ballistic hinge to rack
• Kettlebell High Pull Hinge + vertical pull
• Kettlebell Thruster Squat + vertical push

Browse all kettlebell exercises or every full body exercise.

When to see a doctor or physio

• Sharp pain in your shoulder joint while holding the weight overhead.
• Pinching sensations in your lower back during the hip bridge or torso rotation.
• Numbness or tingling traveling down your arm.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.