Quick Answer
Turkish Get-Up - Kettlebell is a advanced strength exercise that targets your core and shoulders. It uses a kettlebells. Lie on your back holding the kettlebell directly above your shoulder with your arm locked.
Video Tutorial
How to Perform the Turkish Get-Up - Kettlebell
- 1
Lie on your back holding the kettlebell directly above your shoulder with your arm locked.
- 2
Bend the same-side knee and place the foot flat on the floor.
- 3
Roll onto your opposite forearm, then push up to your hand while keeping your eyes on the kettlebell.
- 4
Bridge your hips and sweep your straight leg back into a kneeling position.
- 5
Stand up fully, then reverse the entire sequence carefully to return to the starting position.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Turkish Get-Up - Kettlebell isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Turkish Get-Up - Kettlebell work?
The Turkish Get-Up - Kettlebell primarily works your core and shoulders. Secondary muscles include the abdominals, glutes, quadriceps and triceps.
What equipment do I need for the Turkish Get-Up - Kettlebell?
The Turkish Get-Up - Kettlebell needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Turkish Get-Up - Kettlebell suitable for beginners?
The Turkish Get-Up - Kettlebell is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Turkish Get-Up - Kettlebell should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Turkish Get-Up - Kettlebell every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train core and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.