How to Do Turkish Get-Up Step by Step (Full-Body Strength!)

Yo! What’s up, legends? Ready to level up your strength game with one of the most badass full-body moves in the fitness world? Today, we’re diving into the Turkish Get-Up — yeah, that move that makes you look like a warrior and feel like a beast. It’s not just about muscles — it’s about control, mobility, and raw power. Whether you’re using a kettlebell or just your bodyweight, I got you covered with a step-by-step breakdown.

1: What Is a Turkish Get-Up?

The Turkish Get-Up isn’t your average exercise. This ancient movement starts lying down and ends standing tall — all while holding weight above your head. Sounds simple? Think again. It’s a full-body symphony, hitting your core, shoulders, legs, and everything in between. Originally used by wrestlers in the Ottoman Empire, it’s stood the test of time. Why? Because it works. Think of it as a workout, a stretch, and a stability challenge rolled into one. Perfect for building functional strength that translates to real life. Let’s break it down — because once you learn this, you’ll never lift the same.

2: Gear Up – What You’ll Need

To crush the Turkish Get-Up, keep it simple. All you need is a flat surface, a kettlebell or dumbbell (start light!), and your grind-mode attitude. Beginners — no shame in going bodyweight first. This move is all about form, not ego. Wear shoes with grip or go barefoot for better ground control. Don’t forget: keep your space clear — you’re about to move through angles like a human puzzle. No distractions, no slips. Just you, the floor, and the weight above. Alright — time to lie back, take a breath, and start the journey upward. Let’s build from the ground up.

3: The Starting Position

Lay down flat on your back. Bend your right knee, plant your right foot flat. Your left leg? Extended and angled out about 45 degrees. Hold your weight in your right hand, arm locked out above your chest. Left arm? Stretch it out at 45 degrees too — palm down. Your eyes? Glued to the weight. This position might look chill, but it sets the tone. Everything starts here — stability, tension, focus. Breathe in. Brace your core. Now we’re getting tactical. Next move is where we bring the fire — the Sit-Up.

4: Sit-Up to Elbow

From your starting position, it’s time to rise — but only to your elbow. Push through your planted foot, engage your core like a boss, and roll up onto your left elbow. DO NOT lose sight of the weight — eye contact is everything. Your shoulder should stay packed, meaning no floppy arm syndrome. Keep that kettlebell stable like it’s your crown. Feel that side-body engagement? That’s oblique magic. You’re not just moving — you’re controlling. From elbow to next level? Yup, the hand’s coming next. Let’s level up.

5: Elbow to Hand

Now press up from the elbow onto your hand. Think strong posture — chest proud, spine tall. Your arm should be straight, wrist under shoulder. You’re in a half-sitting position, looking like a Greek statue in motion. Keep the weight directly above the shoulder — locked and loaded. Your planted foot drives the power, your free leg stays long and grounded. Don’t rush — this is where balance and breath work together. Stability is key, confidence is everything. You’ve got the frame built — time to slide through it. The next move? Sweep that leg.

6: The Leg Sweep

Here comes the slickest move — the leg sweep. From your hand-supported position, press your hips up into a bridge. Now, sweep your left leg under and behind you, landing in a kneeling position. Left knee is now under your left hip, right leg is still planted. You’re in a tall lunge posture with one hand on the floor. This move takes mobility and flow, so don’t force it. Think smooth, not jerky. Your arm, your core, your hips — everything’s working in harmony. Keep that kettlebell steady. You’re almost standing now. Time to rise like a boss.

7: Half Kneel to Stand

Take your hand off the ground and square yourself upright into a lunge position. Your torso’s tall, weight still sky-high. Your core? Tight. Your gaze? Still locked on that kettlebell. This is the calm before the final rise. Push through your front heel and stand all the way up, feet side by side. Boom — you made it. From the floor to standing like a champion. This is your victory stance. But we’re not done yet. What goes up must come down — with control. Let’s reverse it.

8: The Reverse – Stand to Half Kneel

Now we rewind the whole process, but smoother. Step back into a lunge with control — no crashing! Stabilize your base, then slowly drop your left hand down to the floor next to your knee. You’re in that bridge-ready position again, and guess what? The weight’s still up. Core is tight, arm is locked. You’re retracing every move, reinforcing every muscle. Reversal takes just as much skill as the rise — maybe more. Respect the flow, don’t rush. This is where real strength shows. Next up: the leg sweep — in reverse.

9: Sweep to Sit

With your hand back on the floor and your hips lifted, sweep your left leg forward again until you’re seated. Boom — that graceful reverse sweep is a mobility flex. Now drop your hips and slide back into that tall seated posture, hand still supporting, eyes on the prize. Slowly lower yourself back to the elbow — remember that oblique activation — then carefully roll down to your back. You’re nearly back to base. Last move? Back to the start. Like the hero’s journey, you’re returning transformed. Let’s lock it in.

10: Final Reset + Common Mistakes

Back on the floor, return to your starting posture: one knee bent, the other long, kettlebell overhead. Now pause. Breathe. That’s one full Turkish Get-Up. Now rewind and go again on the other side. A few things to watch: don’t let the weight drift forward — keep it stacked. Don’t skip steps — every phase matters. And please, keep the ego in check — better to go light and smooth than heavy and sloppy. This move is a skill. Respect the form, and you’ll build power that lasts.

And that’s how you master the Turkish Get-Up, step by step! 💪 Whether you’re leveling up your home workouts or fine-tuning your performance, this move is straight-up gold. Do it slow, do it smart, and trust the process — you’ll feel the gains in your core, shoulders, hips, and mindset.