Turkish Get Up: How-to, Tips & More
The Turkish Get Up is a intermediate compound exercise for your shoulders. You do it with kettlebells, one side at a time. It is a good fit when your goal is strength.
Besides the shoulders, it also works your core and glutes, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Core
Secondary
Glutes
Secondary
How to do the Turkish Get Up
- Lie on your back holding a kettlebell straight up over one shoulder.
- Roll to your elbow, then your hand, keeping the bell locked overhead.
- Bridge your hips, sweep your leg under to a kneel, then stand up.
- Reverse every step to lie back down.
Turkish Get Up tips
- Keep your eyes on the kettlebell.
- Learn it with a shoe balanced on your fist first.
Sets and reps
Most lifters do well with 1 to 5 reps per set, and 1 to 5 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Kettlebells
Type
Compound
Turkish Get Up alternatives
Half Kneeling Kettlebell Press
Shoulders
Kettlebell Press
Shoulders
Arm Circles
Shoulders
Arnold Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Barbell Overhead Press
Barbell
Frequently asked questions
What muscles does the Turkish Get Up work?
The Turkish Get Up mainly works your shoulders, with help from your core and glutes.
How many sets and reps should I do?
A good starting point is 1 to 5 reps per set, and many lifters get the best results between 1 to 5 reps. Use a weight that leaves one or two reps in reserve.
Is the Turkish Get Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Turkish Get Up?
You need kettlebells.
Add Turkish Get Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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