Turkish Get Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Turkish Get Up is a full-body exercise that primarily targets the abs while engaging multiple muscle groups. It strengthens the core, shoulders, upper back, glutes, hamstrings, quads, and adductors. Performed with a kettlebell, this exercise involves a series of controlled movements where the individual moves from lying on the floor to a standing position, all while holding the kettlebell overhead. This complex movement requires stability, balance, and coordination, making it excellent for building functional strength, improving mobility, and enhancing body awareness.
How to Perform
Start by lying on your side with the kettlebell resting in a front-racked position, gripping the handle with both hands overlapping.
Roll onto your back, then press the kettlebell upward with one hand until your arm is fully extended.
Extend your free hand out to the side and bend the knee on the same side as the kettlebell (for example, if holding the kettlebell with your right hand, bend your right knee).
Engage your core and push yourself up onto your elbow while keeping the kettlebell extended overhead.
Straighten your supporting elbow and use it to lift yourself up onto your hand, stabilizing the kettlebell overhead.
Perform a hip bridge by lifting your hips off the floor while keeping the leg opposite to the kettlebell straight.
Once your hips are fully lifted, sweep the straight leg underneath your body, transitioning into a half-kneeling position, keeping the kettlebell arm extended above.
Bring your torso upright, align your back leg with the front leg, and drive through your legs to stand up from the half-kneeling position, ensuring your balance and posture are stable.
From the standing position, step back into a reverse lunge to return to the half-kneeling stance.
Reverse the movement from step 9 to step 1, carefully lowering yourself back to the starting position on your back.
Repeat the sequence for the desired number of reps, focusing on controlled movements, proper alignment, and maintaining the kettlebell overhead throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your gaze fixed on the kettlebell throughout the entire movement. While you may be able to look forward once you reach the half-kneeling position with more experience, beginners should prioritize maintaining focus on the kettlebell above to ensure control.
Avoid using heavy weights when first starting out. If you're new to the Turkish Get Up, consider practicing without weight, or use something light, like a shoe or ball, to build your technique and confidence.
During the initial sit-up phase, follow the cue "Punch and crunch!" to engage your core effectively and drive your body upward.
The Turkish Get Up is primarily a corrective exercise or warm-up drill. It’s also suitable for general fitness routines and can be used across various populations.
Focus on gripping the kettlebell handle firmly throughout the exercise. This helps enhance shoulder stability and control, making the movement safer and more effective.
How Not to Perform
Avoid Overloading the Weight Too Soon
Starting with a weight that is too heavy can compromise your form and increase the risk of injury. Focus on mastering the technique first with light weight or no weight at all before gradually increasing the load.
Do Not Rush the Movement
The Turkish Get Up requires controlled, deliberate movements. Rushing through the steps can lead to poor form and ineffective muscle engagement. Perform each step slowly, ensuring that your body stays aligned and stable.
Don’t Use Momentum to Lift
Swinging or jerking your body to get up will put unnecessary strain on your joints and muscles. Focus on controlled movements, using your core and the muscles involved to lift and lower your body with purpose.
Avoid Looking Away from the Kettlebell Too Early
Keeping your eyes on the kettlebell throughout the exercise is essential for stability and proper alignment. Looking away before reaching the half-kneeling position can cause imbalance and strain on your shoulder and core.
Don’t Neglect Shoulder Stability
Failing to actively stabilize your shoulder can result in injury, especially when holding the kettlebell overhead. Ensure that you are squeezing the kettlebell handle tightly and engaging your shoulder muscles to keep the kettlebell steady.
Do Not Keep the Supporting Elbow Soft or Bent
When transitioning from your back to your elbow, avoid letting your supporting elbow bend too much or remain soft. Fully extend the elbow to create a strong, stable base and protect the shoulder.
Avoid Misalignment of the Hips
When bridging the hips up, do not allow your hips to rotate or sag. Keep your hips level and fully extend them before sweeping the leg through to avoid unnecessary strain on your lower back.
Don’t Skip Core Engagement
Not actively engaging your core throughout the movement can cause instability and put excess strain on other parts of the body. Keep your abs tight and engaged, especially during the transitions between positions.
Avoid Twisting the Lower Body
Keep your legs aligned and avoid twisting or rotating them unnecessarily during the movement. This can cause tension in the knees and lower back, reducing the effectiveness of the exercise and increasing injury risk.
Don’t Overextend the Kneeling Leg
When transitioning into the half-kneeling position, make sure your knee is directly under your hip and not too far forward or backward. Overextending can lead to imbalance and unnecessary stress on the joints.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
