Turkish Get-Up

CoreKB

The StrongFirst foundational full-body movement — a multi-step sequence of rolling, bridging, lunging, and standing while a kettlebell is held locked out overhead the entire time. It touches nearly every core function: anti-lateral flexion in the roll, rotation through the transitions, and anti-extension stability in the overhead lockout.

Demo: StrongFirst

Sets

3

Reps

3-5 per side

Rest

1:30

Contraindications

Shoulder instability overhead — master the bodyweight pattern before loading. Wrist issues in the press-up phase — use fists instead of open palm.

Setup

Lie on your back with a kettlebell locked out overhead on one side, same-side knee bent, opposite leg and arm at 45 degrees.

Execution

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

Key cues

  • Eyes on the kettlebell the entire ascent
  • Arm stays locked out and vertical throughout
  • Move through each checkpoint deliberately, don't rush
  • Pack the shoulder before every transition

Common faults

  • Losing the vertical lockout of the loaded arm during transitions
  • Rushing through the checkpoints instead of moving deliberately
  • Rotating the torso excessively during the sweep to lunge
  • Standing up with a rounded back instead of a braced hip drive
  • Taking eyes off the kettlebell

Tweaks

  • Practice each segment (roll to elbow, bridge, lunge, stand) separately before linking
  • Use a shoe or water bottle instead of a kettlebell to learn the pattern
  • Progress load only after the pattern is clean bodyweight or with a light bell

Regressions

Turkish Get-Up (Bodyweight Pattern)

Muscles

Primary: Obliques, Shoulders, Glutes

Secondary: Transverse Abdominis, Quads, Erector Spinae

Notes

MULTI-PATTERN foundational movement flagged per task instructions. Touches ROTATION, ANTI-EXTENSION, and ANTI-LATERAL FLEXION across its checkpoints. A cornerstone of the kettlebell canon.

Sources

Attribution: StrongFirst / Pavel Tsatsouline