How to do Turkish Get-Up Properly? Benefits, Tips, Common Mistakes to Avoid

Turkish Get-Up Turkish Get-Up Tips Turkish Get-Up Wear

The Turkish get-up is a compound exercise that involves transitioning from a lying position on the floor to a standing position while holding a weight (typically a dumbbell or kettlebell) overhead.

The Turkish get-up is a full-body exercise that requires coordination, stability, and strength to perform.

The Turkish get-up engages multiple muscle groups simultaneously, including the shoulders, core, hips, and legs.
It improves shoulder mobility and stability, core strength, balance, and overall body coordination.
The exercise closely mimics real-world movements, making it a highly functional and practical exercise.

Turkish Get-Up Muscles Worked

The Turkish get-up is a compound exercise that engages a wide range of muscles throughout the body. Here are the key muscle groups worked during the Turkish get-up:

  • Shoulders:

The shoulder muscles, including the deltoids, rotator cuff, and upper back muscles, are heavily engaged to stabilize the weight overhead throughout the movement.

  • Core:

The abdominal, oblique, and lower back muscles are heavily recruited to maintain a strong, stable core throughout the exercise. This is essential for transferring force and maintaining proper form.

  • Hip Flexors:

The hip flexors, such as the iliopsoas and rectus femoris, are activated during the initial phase of the movement when rising from the floor.

  • Quadriceps:

The quadriceps muscles, particularly the rectus femoris and vastus muscles, are engaged to extend the knee and drive the leg into the standing position.

  • Hamstrings:

The hamstring muscles, including the biceps femoris, semitendinosus, and semimembranosus, work to control the lowering of the body and provide hip and knee stability.

  • Glutes:

The gluteal muscles, such as the gluteus maximus, medius, and minimus, are activated to extend the hip and provide stability during the standing portion of the exercise.

  • Triceps:

The triceps brachii are engaged to extend the arm and support the weight overhead throughout the movement.

  • Forearms and Grip:

The forearm muscles, including the wrist flexors and extensors, as well as the grip strength, are challenged to maintain control of the weight.

  • Stabilizers:

Numerous smaller stabilizing muscles, such as the erector spinae, trapezius, and serratus anterior, work to maintain proper alignment and posture throughout the exercise. 

How to do Turkish Get-Up Properly?

Video 1: How to do a Turkish get-up?

Video 2: Primal Foundation | Kettlebell "Turkish" Get Up Instructional Breakdown

Video 3: Turkish Get-Up Basics

Video 4: How To: Turkish Get-Up (FIX 3 MISTAKES)

Video 5:  How to do Turkish Get Up / Breakdown under 2 minutes

Video 6: Basics of the Turkish Get-Up with Master RKC, Keira Newton

Video 7:  Kettlebell Turkish get up for beginners

Video 8: Step By Step Turkish Get Up Demonstration

Video 9: How to do Turkish Get Up / Learn Turkish Get Up under 2 minutes

Video 10: Turkish Get-Up (TGU)

Turkish Get Up Wear For Beginners

For beginners performing the Turkish get-up, the recommended top wear is:

  • Tank Top or T-Shirt:

A simple Y-back tank top or fitted t-shirt is often the best choice for the Turkish get-up.
These provide the necessary range of motion and don't restrict your upper body movement.

Avoid tops with thick, bulky, or restrictive fabrics, as they can limit your ability to move freely.
Tight compression tops may also be uncomfortable during the transitions and should be used with caution.

  • Consider Layering (Optional):

If you tend to get cold during your workout, you can wear a lightweight, breathable layer over your top.
This can be removed as needed to maintain comfort and mobility.
The goal is to find a top that allows for a full range of motion, wicks away sweat, and doesn't interfere with your ability to stabilize the weight overhead during the Turkish get-up.


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