Movement overview

The Turkish Get Up is a full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.

Step-by-step cues

1. Lie on your back with your right leg bent and foot flat on the floor. Extend your left leg straight out.
2. Hold a kettlebell in your right hand with your arm extended towards the ceiling. Keep your eyes on the kettlebell throughout the movement.
3. Press through your right foot and roll onto your left hip and forearm.
4. Push up onto your left hand, keeping the kettlebell stable overhead.
5. Lift your hips off the ground by pressing through your right foot and left hand.
6. Sweep your left leg back into a kneeling position under your body.
7. Align your torso upright by adjusting your kneeling position.
8. Stand up by driving through your right foot to come to a standing position with the kettlebell overhead.
9. Reverse the steps to return to the starting position.

Technical tips

• Start with a light weight to master the technique before progressing to heavier weights.
• Maintain a strong grip on the kettlebell and keep your wrist straight to ensure stability.
• Focus on controlled movements; avoid rushing through each step.
• Engage your core throughout the exercise to maintain balance and control.
• Keep your eyes on the kettlebell at all times to help maintain alignment and focus.
• Practice each segment of the movement separately if you're new to this exercise.
• Ensure that each transition is smooth and deliberate, particularly when moving from kneeling to standing.