Kettlebell Turkish Get-Up: Exercise Guide, Tips and Benefits

The Kettlebell Turkish Get-Up (TGU) is one of the most complete, technical, and rewarding exercises you can incorporate into your training. Combining mobility, stability, coordination, and strength, the TGU is not just an exercise—it’s a movement pattern that demands precision and focus.

Whether you’re a strength and conditioning coach, an athlete, or a fitness enthusiast, mastering the Turkish Get-Up can provide unmatched benefits in injury prevention, core development, and overall athleticism.

What Are Kettlebell Turkish Get-Ups?

The Turkish Get-Up is a full-body movement that takes you from lying flat on the floor to standing upright—all while holding a kettlebell overhead. It dates back centuries and has been used by wrestlers and strongmen for building total-body control.

Unlike traditional lifts, the TGU requires mobility, stability, and strength through multiple planes of motion, making it a unique and functional tool in any program.

How to Do Kettlebell Turkish Get-Ups Properly

1. Starting Position: Lie on your back with the kettlebell in your right hand, arm locked out. Right knee bent, left leg extended. Left arm on the floor at about 45°.
2. Roll to Elbow: Drive through your right heel and roll onto your left elbow, keeping eyes on the kettlebell.
3. Post to Hand: Extend your left arm and post up to your hand.
4. Hips High: Bridge your hips up high, creating space to sweep the left leg.
5. Sweep the Leg: Bring your left leg behind into a half-kneeling position.
6. Half-Kneeling to Stand: Align your torso, then lunge up into standing, maintaining the kettlebell overhead.
7. Reverse the Steps: To descend, simply reverse the exact sequence under control.

Technique Tips

• Keep your gaze fixed on the kettlebell throughout.
• Move slowly and deliberately.
• Start with a light kettlebell or even bodyweight until the sequence is automatic.
• Practice each phase independently if needed.

Muscles Worked by Kettlebell Turkish Get-Ups

• Core: Rectus abdominis, obliques, transverse abdominis
• Shoulders and scapular stabilizers: Deltoids, rotator cuff, serratus anterior
• Hips and glutes: Gluteus maximus and medius, hip flexors
• Legs: Quads, hamstrings, calves
• Back and lats
• Grip and forearm stabilizers

Benefits of Kettlebell Turkish Get-Ups

• Enhances shoulder stability and mobility, crucial for injury prevention and overhead performance.
• Improves core control and anti-rotational strength, developing the ability to stabilize under dynamic movement.
• Develops full-body coordination and proprioception across multiple planes of motion.
• Builds resilience and joint integrity, particularly in the shoulders, hips, and knees.
• Encourages conscious movement and precise motor control, improving neuromuscular efficiency.
• Serves as a movement screen to assess mobility and asymmetries, helping coaches individualize corrective strategies.
• Perfectly complements a Strength and Conditioning program—learn more in our Strength and Conditioning Guide.
• Helps monitor and manage training fatigue, an essential factor in programming—read more about fatigue in training.

Common Mistakes to Avoid

• Letting the kettlebell drift away from your centerline, which compromises shoulder safety.
• Rushing through transitions instead of maintaining control.
• Lack of core engagement during key phases like the bridge and leg sweep.
• Not locking out the elbow fully, risking instability overhead.
• Poor wrist positioning—avoid excessive grip tension and keep the bell resting comfortably on the forearm.
• Skipping progressions—some athletes jump into heavy loads before mastering movement quality.

Variations of Kettlebell Turkish Get-Ups

• Bodyweight TGU (with a shoe or foam block): Ideal for beginners to practice form and control.
• Double Kettlebell TGU: Increases core and shoulder demands, requiring symmetrical strength.
• Barbell TGU (advanced): Great for strength athletes looking to challenge total-body stability.
• Half Get-Up: Focuses on the initial phases—great for warm-ups and teaching segments.
• Tempo TGU: Emphasizes time under tension to develop endurance and joint awareness.
• Paused TGU: Pause at each step for a 3–5 second hold to reinforce stability and control.

How to Include Kettlebell Turkish Get-Ups in Your S&C Workout

For beginners: Start with 2-3 reps per side using light weight or a shoe to practice control.

For athletes or advanced users: 3-5 sets of 1-3 reps per side, loaded progressively.

In warm-ups: Unloaded TGUs can be great mobility and activation tools.

In conditioning blocks: Use with moderate loads and continuous flow for time (e.g., 5 min EMOM).

FAQs About Kettlebell Turkish Get-Ups

What muscles do kettlebell Turkish get-ups work?

They work the entire body, especially the core, shoulders, hips, and stabilizing muscles throughout the trunk and limbs.

What is the benefit of the Turkish get-up?

It builds total-body control, core strength, joint stability, and mobility—making it one of the most functional exercises for athletes.

What weight kettlebell for Turkish get-ups?

Start light. Most women begin with 8–12 kg and men with 12–16 kg. Form and control always come first.

How to hold a kettlebell for Turkish get-up?

Keep the wrist neutral with the bell resting on the forearm. Your grip should be firm but not overly tight.

Is the Turkish get-up good for abs?

Absolutely. It engages your entire core, especially during the transitions, making it one of the most effective ab exercises.

Can you do Turkish get-ups every day?

Yes—if volume is controlled and you’re focused on form. Many athletes use it daily in warm-ups or mobility routines.