The Turkish get-up is a single exercise that simultaneously trains shoulder stability, thoracic rotation, hip mobility, core strength, and total-body coordination. Strength coaches use it for everything from injury rehabilitation to elite athletic development. Here's why it belongs in your program, regardless of your training style.
What the Turkish Get-Up Teaches
The TGU is a movement screen as much as an exercise. It reveals restrictions in shoulder mobility, hip mobility, thoracic spine rotation, and core stability that you might not notice in conventional movements. Athletes who can perform a loaded TGU fluently have exceptional movement quality.
The Seven Positions
Position 1: Lying (Start)
Lie on your back, right knee bent (foot flat), left leg extended at 45 degrees. Hold the kettlebell in your right hand straight above your shoulder. Left arm extended at 45 degrees, palm down. Eyes on the bell throughout.
Position 2: Roll to Elbow
Press through your left forearm as you roll up onto your left elbow. Keep your right arm vertical and your eyes on the bell. Hips stay on the floor.
Position 3: Hand
Straighten your left arm and press onto your left hand. Left hand directly below left shoulder.
Position 4: Hip Float
Drive through your right foot and left hand, lifting your hips off the floor until your body forms a diagonal line. Hold briefly -- this is the hardest position to maintain.
Position 5: Sweep to Lunge
Sweep your left leg back, placing the left knee directly under your left hip. You're now in a low lunge, right knee bent forward.
Position 6: Tall Kneeling
Wind-mill up to a tall kneeling position, both hips square, kettlebell vertical overhead.
Position 7: Stand
Step your left foot forward to standing. Reverse the entire sequence to return to the floor.
One full TGU is up AND down. Count it as one rep.
How to Load and Progress
Learn with no weight first. Use your fist or a shoe balanced on your knuckles to practice the positions before adding a kettlebell. The technique is too complex to learn under load.
- Week 1–2: Bodyweight or shoe
- Week 3–4: 8 kg
- Month 2: 12–16 kg
- Advanced: Bodyweight / 4 (most athletes max out here)
Frequency and Volume
2–3 TGUs per side per session is sufficient. This isn't a volume exercise -- it's a quality movement. Three deliberate reps per side take 6–8 minutes and provide more benefit than 50 rushed reps.
When to do it: As a warm-up (best), on active recovery days, or as the main skill work in a session. Never at the end of a session when fatigue compromises the precision the movement requires.