Turkish Get-Up - The unconventional full-body exercise

Turkish Get-Up in combination with your kettlebell

Imagine a single exercise that simultaneously trains strength, mobility, stability, and coordination —all in a confined space, using just one piece of equipment: the kettlebell. Sounds too good to be true? Not if you're familiar with the Turkish Get-Up (TGU). This unconventional, full-body exercise has become popular in functional training concepts, CrossFit boxes, and home gyms in recent years—and for good reason. In this article, we'll show you:

• What does the Turkish Get-Up offer?
• What is Turkish Get-Up in CrossFit?
• Can you build muscle with Turkish Get-Up?
• Which muscles are trained during Turkish Get-Ups?
• Why is the kettlebell the perfect tool for the Turkish Get-Up?
• How do you perform the Turkish Get-Up correctly?
• How do you effectively integrate the Turkish Get-Up into your training plan?
• What is the Turkish Get-Up?

The Turkish Get-Up (TGU for short) is a complex full-body exercise in which you move from a supine position with a kettlebell held above your head into a controlled standing position – and then back down the same way.

This seemingly simple movement is actually a powerhouse with six clearly defined phases. Each phase challenges and develops different muscle groups, movement patterns, and abilities.

The TGU originates from ancient wrestling training and was later adopted by the Turkish military—hence its name. Today, the Turkish Get-Up is considered one of the most effective functional exercises ever.

What does the Turkish Get-Up offer?

This exercise offers you more than just an isolated movement in the gym. The Turkish Get-Up is:

1. A full-body workout in a single exercise

Hardly any other movement uses so many muscle groups at the same time – from the toes to the fingertips.

2. King of shoulder stability

The kettlebell remains above the head throughout the entire movement, training the shoulder muscles in their stabilizing function. Ideal for injury prevention and strengthening the rotator cuff.

3. Ultimate Core Activation

The TGU is almost impossible without strong core muscles. The abdominal, back, and hip muscles work together like a corset.

4. Improve coordination and mobility

Each phase of the Turkish Get-Up requires precise movement control, mobility in the shoulder, hip and ankle, and a sense of balance.

5. Burn calories & save time

The high muscular demands make the TGU a real calorie burner – ideal for those who want to train with maximum efficiency in a short amount of time.

What is TGU in CrossFit?

In the CrossFit world, the Turkish Get-Up is no longer an insider tip, but a staple in many training plans. It is used to:

• Improve shoulder and core stability
• Increase mobility and body tension
• to promote the connection between brain and muscles (neuromuscular coordination)
• as a warm-up, technique exercise or finisher in Workouts of the Day (WODs)

CrossFit uses the kettlebell in a variety of ways—in swings, snatches, and cleans. The Turkish get-up adds an element to this arsenal that demands not only strength but also body awareness and control.

Can you build muscle with Turkish Get-Up?

Definitely. While the TGU isn't a classic hypertrophy exercise like bench presses or squats, it still offers many benefits.

High muscular activation: Especially with increased weight (heavy get-up), muscle tension is massively increased.

Functional muscle building: You not only build muscles visually, but also strengthen them so that they are truly functional in everyday life and sports.

Progressive training is possible: By increasing the weight or the number of repetitions, the training intensity can be increased in a targeted manner.

In particular, the shoulders, triceps, core, glutes and legs benefit in the long term from regular Turkish Get-Ups.

Which muscles are trained during Turkish Get-Ups?

Here is an overview of the muscle groups used:

• Shoulder (Deltoideus): Stabilization & Holding the Kettlebell
• Rotator cuff: Protection and control of the shoulder joint
• Triceps & forearm muscles: Control and balance
• Abdominal muscles (core): straightening, stabilizing, holding
• Back muscles: erection, trunk stabilization
• Gluteus maximus: hip extension when standing up
• Legs (Quadriceps & Hamstrings): Standing up & knee control
• Adductors & Abductors: Hip guidance and stability

In short: Turkish Get-Ups make your whole body strong.

Why is the kettlebell the perfect equipment for TGU?

1. Space-saving & versatile

A kettlebell takes up hardly any space but replaces several pieces of equipment. You don't need a gym—one square meter is enough.

2. Asymmetric loading

Due to their special shape, the center of gravity is shifted from the handle – this particularly challenges the stabilizing muscles.

3. Perfect ergonomics

The handle fits comfortably in the hand and the weight rolls securely on the forearm – ideal for dynamic and static movements.

4. Ideal for home gyms

No bar, no plates, no rack – just grab a kettlebell and get going. In our shop, you'll find models from 8 kg to 48 kg – color-coded, robust, and of high quality.

How to do the Turkish Get-Up correctly

Starting position: Lie on your back. Hold the kettlebell with your arm extended above you, elbow straight, wrist neutral. The same-side leg is bent, the other leg straight.

Support: Use your free arm to support yourself sideways. At the same time, straighten your upper body.

Hip lift: Lift your hips, supporting yourself on your foot and arm.

Bring the leg under the body: The back leg swings under the body into a kneeling position.

Stand up: Now just stand up – the kettlebell remains above your head.

Return: Controlled return to the starting position in reverse order.

Tip: Start with lighter weights or a bodyweight variation to learn the technique properly.

How to integrate the TGU into your training

For beginners: 3 sets of 1 repetition per side with a light kettlebell - Focus: technique, control, mobility

For advanced users: 3–5 repetitions per side with moderate weight - Focus: strength, stability

For professionals: Heavy TGUs: 1–2 repetitions per side with high load - Focus: Maximum tension, muscle growth

Who is the Turkish Get-Up suitable for?

• Athletes: Optimizes body tone, athleticism and injury prevention.
• Fitness beginners: Builds functional strength and promotes body awareness.
• CrossFitters & Functional Athletes: For mobility, explosiveness and stability.
• Rehabilitation & prevention: After shoulder, back or knee injuries (after consultation with physiotherapist).

Our recommendation – Kettlebells for your TGU training

In the motion sports shop, you'll find a diverse selection of kettlebells – individually tailored to every training level and need. Whether variable or classic, cast iron or competition-grade: differences are evident in weight, material, workmanship, adjustability, and design. So you're guaranteed to find the perfect kettlebell for your personal training.

Recommended takeoff weights:

Women: 6 kg – 12 kg

Men: 12 kg – 20 kg

Conclusion: Turkish Get-Up – the unconventional full-body exercise

The Turkish Get-Up is far more than just a stand-up movement. It's an unconventional test of your entire body—and a tool for functional strength, injury prevention, and mental discipline. With just a kettlebell, you can target your core, protect your shoulders, mobilize your musculoskeletal system, and build muscle mass—wherever you want. So, if you're looking for a full-body exercise that delivers maximum results with minimal equipment, the Turkish Get-Up is for you.

Note: This blog post is for informational purposes only and is not a substitute for professional training advice. Consult a professional if you have any health concerns.