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Turkish Get-Up

Turkish Get-Up trains 10 of the 18 muscle groups Full Coverage tracks: Abs 75%, Obliques 70%, Front delts 65%, Side delts 55%, Triceps 45%, Glutes 40%, Quads 35%, Forearms 35%, Mid-back / traps 30%, Lats 20%.

Accessory Level: Professional Kettlebells Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Turkish Get-Up - Start position
Start position
Turkish Get-Up - Finish position
Finish position

How to do it

  1. Lie on your back with a kettlebell pressed straight up in one hand. Bend the knee on that same side, foot flat.
  2. Roll onto your free forearm, then push up onto that hand - eyes on the bell the whole time.
  3. Lift your hips, sweep your straight leg through and under you into a half-kneeling position.
  4. Stand up. Then reverse every step exactly to get back down.
  5. This is a slow sequence, not a lift. Learn it with a shoe balanced on your fist before you use a bell.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Kettlebell Windmill, it loads Front delts 65 points higher, Triceps 45 points higher, Hamstrings 40 points lower. Compared with the Kettlebell Russian Twist, it loads Front delts 65 points higher, Side delts 55 points higher, Triceps 45 points higher.

Other ways to train this

Other exercises for the Abs

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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