Turkish Get-Up
From lying, press the bell up and rise to standing through a set sequence while keeping the arm locked overhead, then reverse.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Full body, Abs, Front delts
- Equipment
- Kettlebell
- Movement
- Full body
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the full body, for when the kettlebell is taken or you want a change.
Questions
- What muscles does the Turkish Get-Up work?
- The Turkish Get-Up mainly works the full body, abs and front delts.
- What equipment do you need for the Turkish Get-Up?
- A kettlebell.
- How many sets and reps of the Turkish Get-Up?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Turkish Get-Up?
- Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Burpee work the same main muscle.
Program it for your clients
Coaches add the Turkish Get-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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