Turkish get-up

Standing up from the floor with a bell held overhead, step by step. It is shoulder and trunk control and stability rather than hypertrophy: train it for quality, with very few reps.

• Compound
• kettlebell
• Advanced

How to do it

• Learn the sequence unloaded, then with a shoe in your hand
• Eyes fixed on the bell for the whole way up
• Arm locked and shoulder packed at all times
• Undo the path in the same order to come down

Sets, reps and tempo

Ranges: 2–5 reps per side · quality, not fatigue

Tempo: Hold the position with constant tension and steady breathing

Common mistakes

• Skipping steps of the sequence
• Losing the vertical arm as you turn
• Adding load before the sequence is clean

Muscles worked

Primary

• Core / abs

Secondary

• Anterior deltoid
• Glutes
• Quads

Alternatives

• Kettlebell Windmill
• Kettlebell Front-Rack Carry
• Side Plank