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Full body

Turkish Get Up

The Turkish Get Up is a strength exercise with a kettlebell for your whole body. Share of the load in the Zulta muscle model: obliques 14%, front delts 12% and upper abs 10%.

Level: IntermediateEquipment: KettlebellMulti-joint (compound)Unilateral: one arm or leg at a time
Turkish Get Up demonstration

How to do it

  1. Lie on your back holding a kettlebell straight up in one hand, same-side knee bent and foot flat.
  2. Roll onto the opposite forearm, then press up onto the hand, keeping the bell vertical.
  3. Lift the hips high, sweep the straight leg back under you and kneel on it.
  4. Straighten the torso to tall kneeling, then stand up with the bell locked overhead.
  5. Reverse each step slowly to return to lying, then switch sides.

Tips

  • Keep the eyes on the bell until you are kneeling.
  • Move one step at a time: this is a slow, controlled movement.

Common mistakes

  • Letting the loaded arm bend or drift away from vertical.
  • Rushing the transitions and losing control of the bell.
  • Keeping the hips low so the sweep leg has no room.

Muscles worked by the Turkish Get Up

  • Obliques Primary14%
  • Front delts Secondary12%
  • Upper abs Secondary10%
  • Gluteus maximus Secondary10%
  • Rotator cuff Stabilizer8%
  • Upper traps Minor6%
  • Side delts Secondary6%
  • Gluteus medius Minor6%
  • Quads (vastus lateralis) Minor6%
  • Triceps (lateral head) Minor6%
  • Serratus anterior Minor5%
  • Lower abs Stabilizer4%
  • Spinal erectors (lower back) Stabilizer4%
  • Hip flexors Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Moving under a kettlebell held overhead: the shoulder stabilises the load while the obliques and glutes move the body from the floor to standing or into a side hinge.

Turkish Get Up alternatives

Same equipment

Similar exercises

Frequently asked questions

What muscles does the Turkish Get Up work?

Mainly the obliques. The front delts, upper abs, gluteus maximus and side delts assist.

Is the Turkish Get Up good for beginners?

The Turkish Get Up is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Turkish Get Up?

For example the Kettlebell Windmill. They train mostly the same muscles.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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