Turkish Get-Up
Quick Information
Category
Functional Training
Difficulty
Advanced
Equipment
Dumbbell, Kettlebell
Primary muscle group
Deltoids, Trunk, Gluteus Maximus
Secondary muscle groups
Serratus Anterior, Obliques, Quadriceps, Hip Flexors
Movement pattern
Ground to Standing Transition
Training goal
Balance, Mobility, Coordination
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Tactical / Military
Overview
Purpose. Move from lying to standing and back while holding a weight overhead — a slow, deliberate test of shoulder stability and full-body coordination.
How it fits the system. An advanced-level ground to standing transition entry in the Functional Training section, programmed to develop balance, mobility, coordination. Related work in the library: Trap Bar Carry and Get-Up to Kneeling.
Primary muscles
Deltoids, Trunk, Gluteus Maximus
Secondary muscles
Serratus Anterior, Obliques, Quadriceps, Hip Flexors
Movement pattern
Ground to Standing Transition
Equipment
Dumbbell, Kettlebell
Difficulty
Advanced
How to Perform
- Lie on your back and press the weight up with the right arm, right knee bent and foot flat.
- Roll onto the left forearm, then push up to the left hand.
- Drive through the right foot and lift the hips into a bridge.
- Sweep the left leg back into a half-kneeling position.
- Come tall to standing while keeping the weight locked overhead.
- Reverse each step precisely to return to the floor, then change sides.
Coaching Cues
- Keep the eyes on the weight until standing.
- Keep the loaded arm vertical and the shoulder packed at every stage.
- Move slowly, one position at a time.
- Learn the sequence with a shoe or light load first.
Common Mistakes
- Rushing the transitions and losing the overhead position.
- Letting the elbow bend under the load.
- Skipping the bridge and dragging the hips.
- Loading heavy before the pattern is smooth on both sides.
Progressions & Regressions
Progressions
Naked (no weight) get-up, then half get-up to the elbow, then to the hand, then the full get-up.
Regressions
Half get-up, or a shoe balanced on the fist instead of a weight.
When to Use It
When to use
In the warm-up as a movement primer, or as low-fatigue skill work between strength sets.
When not to use
When the overhead position cannot be held with a stacked shoulder, or when wrist pain limits the lockout.
Programming
3 to 5 sets of 1 to 3 repetitions per side, moving slowly and pausing in each position.
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