Turkish Get-Up (Bodyweight Pattern)

CoreBW

The full Turkish get-up sequence learned without any load, holding just a fist or an open hand overhead, to master the roll-bridge-lunge-stand pattern before adding kettlebell weight.

Demo: StrongFirst

Sets

3

Reps

3-5 per side

Rest

1 min

Contraindications

None significant.

Setup

Lie on your back with one arm reaching straight up toward the ceiling, same-side knee bent, opposite arm and leg at 45 degrees.

Execution

  1. 1Roll onto the elbow of the non-raised arm, keeping the raised fist vertical
  2. 2Push up onto the hand, then bridge the hips and sweep the back leg under into a kneeling lunge
  3. 3Rise from the half-kneeling lunge to standing, keeping the raised arm locked overhead
  4. 4Reverse the entire sequence with control back to the floor
  5. 5Switch sides after completing the prescribed reps

Key cues

  • Eyes on the raised fist the entire time
  • Move through each checkpoint deliberately
  • Keep the raised arm locked and vertical throughout
  • Practice each segment individually if the full sequence breaks down

Common faults

  • Losing the vertical arm position during transitions
  • Rushing through the checkpoints
  • Excessive torso rotation during the leg sweep
  • Standing with a rounded back instead of a braced hip drive

Tweaks

  • Break the sequence into individual segments to drill separately
  • Hold a shoe or small object overhead for tactile feedback
  • Progress to a light kettlebell once the pattern is clean

Progressions

Turkish Get-Up

Muscles

Primary: Obliques, Shoulders, Glutes

Secondary: Transverse Abdominis, Quads

Notes

MULTI-PATTERN (rotation + anti-extension + anti-lateral flexion) — bodyweight difficulty-2 regression before loading with a kettlebell.

Sources

Attribution: StrongFirst / Pavel Tsatsouline, bodyweight regression