You’ve probably seen it before at the gym, someone lying flat on the floor, slowly rising to a standing position while balancing a kettlebell above their head, then reversing the entire sequence with precision and control. This isn’t a circus act — it’s the Turkish get-up, and it’s one of the most effective and dynamic exercises you can perform for full-body strength, mobility, and functional fitness.

At AFAC gym in Thornton, Colorado, we’re always looking for ways to help you move better, get stronger, and build confidence in your body. The Turkish get-up (TGU) checks every one of those boxes, and more. While it may look intimidating at first, don’t let that deter you. With the right approach and practice, the TGU becomes a powerful tool in your fitness toolbox.

Read on to explore what makes the Turkish get-up such a unique exercise, how to master it, and why it could be your new favorite movement at the gym.

What Are the Advantages of Doing Turkish Get-Ups at the Gym?

The Turkish get-up isn’t your average exercise. It’s a compound movement made up of several smaller, integrated steps that take you from lying on your back to standing upright, all while holding a weight overhead. That may sound like a lot, but that’s precisely what makes this exercise so valuable.

Key Benefits of Turkish Get-Ups

• Full-body strength and stability: From your legs and glutes to your shoulders and arms, nearly every muscle in your body gets activated.
• Improved shoulder health: Stabilizing a kettlebell overhead helps strengthen and protect your shoulder joint, enhancing both mobility and resilience.
• Enhanced core strength: Your core muscles stay engaged throughout the movement to help you balance and stabilize.
• Increased mobility and flexibility: This exercise improves range of motion in the hips, spine, and shoulders.
• Functional movement training: The TGU mimics real-life tasks, such as getting up from the floor or lifting something overhead.

What truly sets the TGU apart is how it challenges your coordination, control, and concentration. It’s an intentional, methodical movement that builds both physical power and mental focus.

Additionally, Turkish get-ups:

• Promote cross-laterality, getting both sides of your brain and body working together
• Teach you to shift your weight and move with purpose
• Improve posture, balance, and proprioception (spatial awareness)
• Build confidence and awareness of your body’s capabilities

For those reasons, the Turkish get-up is more than just an exercise—it’s a movement experience that conditions your body in ways few other workouts can.

What Is a Turkish Get-Up?

The Turkish get-up is a centuries-old movement that originated in martial arts training. In essence, it’s a controlled transition from lying on the ground to standing up while holding a load above your head. The classic version uses a kettlebell, but the movement can also be practiced with dumbbells, sandbags, barbells, or no weight at all.

This exercise takes you through multiple planes of motion and requires coordination, balance, strength, and joint stability. That’s why it’s often referred to as one of the most “functional” exercises out there — it reflects natural, necessary movement patterns used in everyday life.

A single Turkish get-up consists of 12 total phases—six on the way up and six on the way down. Unlike squats or deadlifts, the TGU isn’t about brute strength or big numbers. It’s about precision, quality, and control.

What Are the Steps to Doing a Turkish Get-Up?

Before you add weight, it’s essential to learn the Turkish get-up with just your body weight. This allows you to build the muscle memory and coordination needed to move through the steps smoothly.

How to Do a Turkish Get-Up (Bodyweight or Kettlebell)

1. Starting Position: Lie on your back. Bend your left knee, keeping your foot flat on the floor. Extend your left arm straight up (holding a kettlebell or in a fist). Your right leg and right arm should be straight out at 45 degrees.
2. Roll to Elbow: Keeping your eyes on your raised hand, roll onto your right elbow.
3. Push to Hand: Press up onto your right hand, keeping your left arm locked out overhead.
4. Hip Bridge: Drive through your left heel and lift your hips off the floor into a bridge position.
5. Leg Sweep: Sweep your right leg under your body and place your knee on the floor under your hip. You’re now in a kneeling windmill position.
6. Half-Kneeling Position: Square your hips forward into a lunge position, maintaining the arm overhead.
7. Stand Up: Push through your front foot and stand tall with the kettlebell still overhead.

Reversing the Movement

From the standing position, reverse each of the steps slowly and with control until you return to the starting position on the ground.

What Should You Consider When Doing Turkish Get-Ups?

Despite its benefits, the Turkish get-up does come with a learning curve. Here are some important tips and considerations for mastering the move safely and effectively:

Start With the Basics

• Use bodyweight first: Don’t pick up a kettlebell until you’ve mastered the movement without any load.
• Break it down: Work on specific phases—like rolling to your elbow or bridging—before doing the full get-up.

Common Mistakes to Avoid

• Starting with too much weight
• Moving too fast or rushing through the steps
• Allowing your lifted arm to bend or shoulder to rise
• Failing to engage your core
• Not keeping your eyes on the weight
• Holding your breath or forgetting to breathe rhythmically

This movement also offers feedback about your body. If you struggle to stabilize the kettlebell overhead or have difficulty in any phase, that may indicate mobility or strength limitations that need attention.

Seek Support

A personal trainer at AFAC gym can help you fine-tune your technique and keep you safe while learning the Turkish get-up.

What Muscles Are Worked with Turkish Get-Ups?

The Turkish get-up is one of the most comprehensive exercises in terms of muscle engagement. Here’s a breakdown of the primary muscles involved:

• Shoulders and Rotator Cuffs: For stabilization and overhead control
• Core Muscles: Including rectus abdominis, obliques, and transverse abdominis
• Glutes and Hamstrings: During the bridge and stand-up portions
• Quadriceps: Especially during the lunge and standing phases
• Lats and Upper Back: For shoulder stability and balance
• Forearms and Grip: From holding the kettlebell overhead

Nearly every muscle group is activated in some way during the TGU, making it a top-tier full-body movement.

Who Should Do the Turkish Get-Up?

The beauty of the Turkish get-up is that it’s highly adaptable. It can benefit:

• Athletes: Who want to build shoulder stability and core strength
• Older adults: Looking to preserve the ability to get off the floor and improve coordination
• Rehab patients: Under professional guidance, it can be helpful for shoulder and hip rehab
• General fitness enthusiasts: Who want to develop better mobility, awareness, and functional strength

That said, it’s not a go-to for hypertrophy (muscle building) or heavy powerlifting days. Instead, it’s a tool for improving movement quality, resilience, and athletic performance.

How Often Should I Do Turkish Get-Ups?

You don’t need to do Turkish get-ups every day. In fact, many people benefit from incorporating them just once or twice per month as a mobility and stability check-in.

Alternatively, if you’re trying to improve your technique or address a specific weak point, break the movement into phases and work on those sections two to three times per week.

For example, if the leg sweep or hip bridge feels unstable, do a few focused sets of just that part of the movement — 8 to 10 reps, two or three times a week — to strengthen and refine that segment. Then, retest your full TGU every few weeks to track progress.

Rise Up Stronger with Turkish Get-Ups at AFAC Gym

The Turkish get-up is more than just an exercise—it’s a journey through movement. It teaches you how to stabilize, mobilize, and move with purpose from the ground up. It challenges your mind and body in ways that few other movements can.

Whether you’re using it as a warm-up, a mobility assessment, or a full-body strength builder, the TGU will help you move better, feel stronger, and gain confidence both inside and outside the gym.

At AFAC gym, our trainers are here to guide you every step (and phase) of the way. So don’t shy away from this “superhuman” exercise. Give it a shot, and you just might surprise yourself with your own strength and control.

We hope you’ll visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, personal trainers, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.