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Turkish Get-Up

Draftfunctional75%advanced⬤ limited evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
supine, weight pressed straight up over the shoulder with a packed shoulder and long spine, same-side knee bent and foot flat, eyes fixed on the bell
End
fully standing tall with the weight locked out overhead, having transitioned through roll-to-elbow, hand, half-kneel, and stand stations
Range of Motion
full-body multi-joint transition from supine to standing; hip, knee, trunk, and shoulder move through large ranges while the loaded shoulder stays fixed overhead

How to Perform

Multi-phase exercise transitioning from supine to standing while holding a weight overhead. Phases: roll, bridge, sweep, lunge, stand. Closed-chain shoulder phases show greater infraspinatus, lower trapezius, erector spinae, and external oblique activation vs open-chain.

Watch on YouTube↗

Opens a YouTube search for “Turkish Get-Up”

Equipment:kettlebell
Starting position: supine

Coaching Cues

  1. 1

    Long spine, packed shoulder — eyes track the bell from start to finish

    (verbal)
  2. 2

    Press the bell straight toward the ceiling throughout

    (verbal)
  3. 3

    Move slowly through each station — supine, elbow, hand, half-kneel, stand

    (verbal)
  4. 4

    Bell rides above the shoulder like a candle that can't tip

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3-5 reps per side with moderate load (8-12 kg KB)

Muscles Involved (6)

Primary Movers

Infraspinatus— Overhead shoulder stabilization [Pozzi 2022]
Anterior Deltoid— Overhead maintenance

Secondary Movers

Gluteus Maximus— Bridge and lunge phases
External Oblique— Rotational transitions

Stabilizers

Erector Spinae Group
Transversus Abdominis

Easier Variations ↓

1

Half Get-Up

Stop at seated position and reverse.

2

Arm Bar

Sidelying overhead hold with rotation.

Harder Variations ↑

1

Heavier Load

Progress KB weight once phases are fluid.

2

Bottoms-Up Get-Up

KB upside-down for grip and stability demand.

Target Movements (4)

Hip ExtensionHip Joint (Coxofemoral)
Shoulder FlexionGlenohumeral Joint
Thoracic RotationThoracic Intervertebral Joints
Knee ExtensionTibiofemoral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Floor Transfers (Sit-to-Floor-to-Stand)Sustained Overhead WorkGetting In and Out of Bed

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Shoulder Injury PreventionpreventionImprove Overhead PressingperformanceImprove Core Strengthperformance

Research Notes

No published RCTs. Closed-chain phases produce greater shoulder stabilizer activation [Pozzi 2022].

Evidence Sources (2)