Turkish Get-Up 10s · no sound

Turkish Get-Up

A scripted sequence from lying to standing and back, with a kettlebell locked out overhead the whole way.

Primary muscle
Abs, Front Delts, Glutes
Equipment
Kettlebell
Difficulty
Beginner
Movement
Core, Mobility
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How to do it

  1. Lie on your back and press the kettlebell straight up over the shoulder with a firm grip.
  2. Bend the knee on the loaded side and plant that foot, with the free arm out on the floor.
  3. Drive through the planted foot and roll up onto the forearm, then post onto the hand.
  4. Lift the hips and sweep the straight leg back into a half-kneeling stance.
  5. Bring the torso upright and stand out of the lunge, eyes on the kettlebell.
  6. Reverse every step in order to return to the floor and finish the repetition.

Common mistakes

  • Losing the vertical arm as you sit up, which rotates the loaded shoulder.
  • Rushing the roll to the elbow, which skips the hip work and turns it into a sit-up.
  • Sweeping the trailing leg before the hips are high enough to clear the floor.
  • Starting heavy before the sequence is memorized, which is where most shoulder tweaks happen.

Muscles worked

Primary
AbsFront DeltsGlutes
Secondary
HamstringsQuadsUpper Back

Good to know

What muscles does the Turkish Get-Up work?
Mainly the abs, front delts and glutes. It also works the hamstrings, quads and upper back.
What equipment do you need for the Turkish Get-Up?
It uses a kettlebell. Without it, the Turkish Get-Up (Dumbbell) trains the same muscles the same way.
Is the Turkish Get-Up good for beginners?
GymVim rates it beginner.

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