Turkish get-up

A slow, multi-step movement from lying to standing while holding a weight overhead, for stability and control.

• Muscle group: Full body
• Equipment: Kettlebell
• Difficulty: Advanced

Also known as: TGU, Kettlebell Turkish get-up, Tyrkisk get-up, Turkish getup

How to do it

1. Lie on your back holding a light weight straight up over your shoulder, with the same-side knee bent.
2. Roll up to your elbow, then your hand, lift your hips and sweep your leg back into a lunge.
3. Stand up tall, then reverse each step slowly to lie back down.

Common mistakes

• Starting with too much weight; practise with no weight or a shoe first.
• Taking your eyes off the weight and letting the arm drift forward.

Alternatives

• Kettlebell halo
• Kettlebell windmill
• Kettlebell overhead press
• Dumbbell snatch
• Bird dog

Watch a video demonstration on YouTube

“Master the Turkish Get-Up (Avoid These 3 Mistakes!)” by Squat University (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.