Turkish Get-Up

What is Turkish Get-Up?

An ancient exercise involving transitioning from lying on the floor to standing while holding a weight overhead with one arm, then reversing back down. Recruits deltoids, abdominals, obliques, erector spinae, glutes, quads, and hamstrings — essentially every major muscle group. Each rep should take at least 30 seconds. Often called the single best full-body exercise that exists.

Is there evidence for it?

How do you do Turkish Get-Up?

1. 1.Start position: lie on your back, press a light kettlebell straight up with the right hand (arm locked), bend the right knee with foot flat on floor, extend left arm and leg at 45 degrees
2. 2.Roll to elbow: drive through the right foot and roll onto the left elbow, keeping eyes fixed on the kettlebell overhead at all times; then press up to the left hand
3. 3.Bridge and sweep: lift hips high off the ground (high bridge), sweep the left leg underneath and place the left knee on the ground directly under the left hip
4. 4.Windshield-wiper the left shin so it aligns perpendicular behind you, then lift the left hand off the ground and come to a tall kneeling lunge position
5. 5.Stand up from the lunge, pause at the top, then reverse every step precisely back to the floor; perform 5 reps per side, taking 30-45 seconds per rep

How long does it take?

15-20 minutes, 3-5 times per week.

Is it hard to start?

intermediate.

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