Full Body · Conditioning

Kettlebell Turkish Get-Up

The kettlebell Turkish get-up is a slow, full-body exercise where you rise from lying on your back to standing while keeping a kettlebell locked out overhead, then reverse each step. It trains shoulder stability, core strength, hip mobility and body awareness in one movement.

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

Muscle group: Full Body
Movement pattern: Conditioning
Type: Compound
Equipment: Kettlebell, Mat
Difficulty: Advanced

What muscles does the kettlebell turkish get-up work?

Primary movers

Anterior deltoid
Obliques
Gluteus maximus

Assisting muscles

Quadriceps
Rectus abdominis
Serratus anterior
Rotator cuff

The shoulder holding the kettlebell is the star. The front delt, rotator cuff and serratus anterior keep the arm locked and vertical through every position, which makes this one of the best shoulder stability exercises.

The obliques and abs resist rotation and side bending as you roll and rise, and the glutes drive the hips up. The legs handle the final stand.

Because there are many positions, the exercise rewards slow, deliberate movement. Each transition is a small drill in balance and control.

Learn it with no weight, or a shoe balanced on your fist, before using a kettlebell. A heavy bell too early is risky overhead.

How to do the kettlebell turkish get-up

Setup

1
Lie on your back holding a kettlebell straight up over your shoulder with one hand.
2
Bend the same-side knee and place the foot flat.
3
Extend the other arm and leg out to the side at about 45 degrees.
4
Keep your eyes on the kettlebell.

Execution

1
Roll up onto your opposite elbow, then onto your hand, keeping your eyes on the kettlebell.
2
Drive through your bent leg to lift your hips.
3
Sweep your straight leg back under you into a kneeling position.
4
Stand up with the kettlebell still locked out overhead.
5
Reverse each step slowly to return to lying.

Common kettlebell turkish get-up mistakes

Letting the arm bend or drift

The kettlebell is no longer stable and the shoulder is at risk.

The fix: Keep your arm locked and vertical.

Rushing the transitions

You lose balance and control.

The fix: Move slowly and own each position.

Looking away from the kettlebell

You lose your reference for alignment.

The fix: Keep your eyes on the bell throughout.

Using too heavy a kettlebell

It compromises control in every position.

The fix: Practise with no weight or a light bell first.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Skill and stability	3–5	1–3 per side	Light kettlebell	60–90 s
Strength	3–4	2–3 per side	Moderate-heavy, controlled	90 s–2 min
Beginner	3	2–4 per side	No weight or a shoe on the fist	60 s

Treat the Turkish get-up as a skill. Use low reps with full control, and do all reps on one side before switching. It also works as a warm-up with no weight.

Running the kettlebell turkish get-up in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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