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Last updated March 5, 2026
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shouldersabsfull body
Turkish Get Up (Kettlebell)
Rise from a lying position to standing while holding a kettlebell locked out overhead, then reverse the movement.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shouldersdeep abs / coreglutes (max)
Secondary
side shouldersquadshamstringstricepsupper trapship flexorsside abs / obliques
Equipment & setup
What you need and how to position yourself before starting.
Equipment
kettlebell
Movement pattern
Unilateral
Posture
LyingKneelingStanding
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on your back with the kettlebell in your right hand, arm extended.
- Bend your right knee with your foot flat on the floor.
- Left arm and left leg are extended at roughly 45 degrees.
- Step 2Rising Phase
- Roll onto your left elbow, then push up onto your left hand.
- Keep your eyes on the kettlebell at all times.
- Bridge your hips up high.
- Sweep your left leg under your body to a kneeling position.
- Rotate your left shin so you are in a half-kneeling stance.
- Step 3Standing and Return
- Drive through your front foot to stand up tall.
- The kettlebell remains locked out overhead throughout.
- Reverse the sequence: step back into a lunge, place your hand down, sweep your leg through, lower your hip, then your elbow, then lie back down.
- Perform all reps on one side before switching.