# Turkish Get-Up: how to do it

- Main muscles: front delts, abs
- Also works: glutes, triceps
- Equipment: kettlebell
- Level: advanced
- 3D demo (side view): https://media.trainaq.com/exercises/turkish_get_up/f73ce2cfb3/side-m-720.mp4

## Steps

1. Lie on your back with the kettlebell pressed straight up and the same-side knee bent.
2. Roll onto your opposite elbow, then push up onto your hand.
3. Lift your hips, sweep your straight leg under you into a half-kneel, and lift your hand.
4. Stand up from the half-kneel, then reverse each step slowly back to the floor.

## Cues

- Arm locked, bell over the shoulder.
- Eyes on the bell.
- Move your body under the weight.

## Common mistakes

- Bending the weighted arm: lock the elbow and squeeze the handle.
- Hips too low before the sweep: press up into a full bridge first.
- Rushing: pause briefly at each step.

## The version in our demo

Full kettlebell get-up with the bell in the right hand, using the high bridge and leg sweep to half-kneeling, a lunge to standing, and the same path back down. Learn it unloaded first (ACE suggests a shoe balanced on the fist).

## Starting position

Lying on the back. Right arm straight up, kettlebell over the right shoulder, wrist straight, knuckles to the ceiling. Right knee bent, right foot flat about 30 cm from the buttock. Left leg straight on the floor angled out about 30–45°; left arm on the floor about 45° from the body, palm down. Eyes on the bell.

## The movement

Roll to elbow: drive through the right foot, lift the right shoulder and curl up onto the left forearm. Post to hand: press up onto the left hand, arm straight, sitting tall. High bridge: press the right foot and left hand down and lift the hips to full extension. Sweep: bring the left leg back under the body and set the left knee down behind the left hand; lift the hand and straighten the trunk to half-kneeling (left knee, right foot), turning the back shin in line. Stand: lunge up, bringing the feet together. Reverse every step to return to lying. The bell stays vertical over the shoulder with a locked elbow the whole time; the body moves under it.

## Breathing

Short breath out at each transition; breathe steadily in the holds; never hold for long.

## Tempo

About 1.5 s per phase: elbow, hand, bridge, sweep, kneel tall, stand (9 s up), 1 s pause standing, then the same six phases back down (9 s).

## Form in numbers

- Working arm: elbow 0°, upper arm vertical in every phase, wrist neutral (ACE, Breaking Muscle).
- Half-kneel: front knee 90° over the ankle, back knee under the hip, trunk vertical.
- Eyes on the bell until half-kneeling, then forward.

## Sources

1. [ACE, "Turkish Get-up"](https://www.acefitness.org/resources/everyone/exercise-library/388/turkish-get-up/)
2. [ACE ProSource, "ACE Technique Series: Turkish Get-up"](https://www.acefitness.org/continuing-education/prosource/november-2015/5686/ace-technique-series-turkish-get-up/)
3. [Breaking Muscle, "How to Do the Turkish Get-Up for Total-Body Strength and Conditioning"](https://breakingmuscle.com/turkish-get-up/)

Source: https://trainaq.com/exercises/turkish-get-up