Turkish Get-Up + Overhead Carry

CarryKB

A complete Turkish get-up performed to standing, immediately transitioning into an overhead carry with the same arm, then reversing the get-up to finish. Combines the TGU's full-body integration with the carry's continuous stability demand.

Demo: Turkish Get-Up + Overhead Walk demo

Sets

3

Reps

20-40 steps per side

Rest

2 min

Contraindications

Requires a mastered Turkish get-up before combining with a carry. Avoid with shoulder impingement or limited overhead mobility.

Setup

Begin lying on the floor with a kettlebell in one hand, ready to perform a standard Turkish get-up sequence.

Execution

  1. 1Perform the full Turkish get-up to a standing position with the bell locked overhead
  2. 2Immediately transition into walking, keeping the bell locked overhead the entire time
  3. 3Walk a set number of steps (commonly 20-40) with the bicep near the ear
  4. 4Reverse the Turkish get-up back down to the floor with control
  5. 5Switch arms and repeat

Key cues

  • Complete the TGU with full lockout before walking
  • Bicep beside or behind the ear during the carry portion
  • Brace the core throughout both the TGU and the walk
  • Move deliberately — this is a skill-and-stability drill, not a speed drill
  • Reverse the get-up with the same control as the ascent

Common faults

  • Rushing the TGU transitions and losing the overhead lock
  • Letting the arm drift out of the frontal plane during the walk
  • Using too heavy a bell — the TGU portion is often the limiting factor
  • Losing bracing tension between the standing and walking phases
  • Neglecting to reverse the get-up with the same care as going up

Tweaks

  • Shorten the walk distance for a pure TGU-to-stand skill session
  • Extend the walk distance/time for a conditioning-focused version
  • Combine with swings in an EMOM structure per BarBend's published protocol

Regressions

Single-Arm KB Overhead Carry (Waiter Walk)

Muscles

Primary: Shoulders, Core, Glutes

Secondary: Rotator Cuff, Hip Flexors, Forearms

Notes

STRENGTH/skill carry: light-moderate load (limited by TGU strength), short-moderate distance. BarBend's published protocol: 10 minutes total, alternating sides, 40-step walks between get-ups.

Sources

Attribution: StrongFirst / Dan John (TGU canon)