Turkish Get-Up

The Turkish get-up is a ground-to-standing exercise done with a kettlebell held overhead. It trains your core and shoulders through every phase, while your glutes and quads help drive you up and control you back down.

Start lying on your back next to a kettlebell. Roll toward it and grip the handle with both hands, then press the bell straight up with one arm so your wrist, elbow, and shoulder stack in a straight line. Bend the knee on the same side as the working arm and place that foot flat on the floor. Extend your opposite arm and leg out at comfortable angles, and keep your eyes on the bell the whole time.

From this position, roll onto your free forearm, then up onto your hand. Drive through your bent foot to lift your hips into a bridge, forming enough space to sweep your straight leg underneath you into a kneeling position. Lift your free hand from the floor so your torso is tall, then stand from the lunge by driving through your front foot. Reverse every step to return to the floor under control.

Breathe in and brace your core before each transition; exhale once you settle into a stable position. Move through each position deliberately instead of rushing. To make it easier, master the sequence without any weight before loading; the positions should feel automatic before adding a kettlebell. To make it harder, slow down each phase once your form is solid.

Fault: Your gaze drops away from the kettlebell during the lift. Fix: Keep your eyes on the bell the whole time so your arm stays vertical and your balance stays under control.

Fault: You rush the transitions and skip positions. Fix: Pause at each step and move through each position deliberately; if you cannot hold a position, go lighter or practice unweighted.

Fault: The loaded elbow bends or the shoulder shrugs toward the ear. Fix: Lock the elbow and pull the shoulder blade down and back so the weight stays stacked over your shoulder.

Fault: The hips stay low during the bridge, making the leg sweep awkward. Fix: Squeeze the glute and fully extend the hips to create room, then sweep the leg back slowly.