Kettlebell Turkish Get Ups
Full Turkish get-up — lying-to-standing sequence with a kettlebell locked overhead, the gold standard for shoulder stability.
Level: Elite
Primary: Full Body
Movement: Compound
Type: Functional Fitness (Obstacle & Hybrid) Hybrid Athletic
Equipment: Kettlebell
Sports: MMA Wrestling
Target muscles
The deltoid and triceps of the working arm hold the kettlebell overhead through the entire sequence. The trunk braces violently to control the load through every transition. The obliques fire continuously. The hip flexors, quads, and glutes drive the body up. As an exercise, the get-up is unmatched for shoulder-stability training under load through changing body positions.
How to perform
Setup
Lie on your back with a kettlebell pressed overhead in one hand, arm fully locked out. Bend the same-side knee with the foot flat. The other arm extends to the side at 45 degrees. Eyes on the kettlebell.
Execution
Follow the sequence: prop up on the elbow → rise to the hand → bridge the hips → sweep the leg back to kneeling → stand. The kettlebell stays overhead throughout, eyes locked on it. Reverse the exact sequence to return to the floor. Switch sides each rep.
Common mistakes
- Letting the kettlebell drift.
- Looking away from the kettlebell.
- Going too heavy.
- Skipping steps in the sequence.
- Bent elbow at any point.
Progressions and regressions
Regress to half Turkish get-ups (only to the propped-on-hand position). To progress, increase load.
Programming notes
Excellent shoulder-and-trunk-stability work. 3 sets of 2-4 per side, twice a week.
