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How to do it
- Lie on your back and press the kettlebell straight up over the shoulder with a firm grip.
- Bend the knee on the loaded side and plant that foot, with the free arm out on the floor.
- Drive through the planted foot and roll up onto the forearm, then post onto the hand.
- Lift the hips and sweep the straight leg back into a half-kneeling stance.
- Bring the torso upright and stand out of the lunge, eyes on the kettlebell.
- 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.