Turkish Get-Up
Turkish Get-Up 1RM Calculator
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Turkish Get-Up Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 20 | 35 | 50 | 70 | 90 |
| 130 kg | 20 | 35 | 50 | 75 | 95 |
| 140 kg | 20 | 40 | 55 | 75 | 95 |
| 150 kg | 20 | 40 | 55 | 80 | 100 |
| 160 kg | 25 | 40 | 55 | 80 | 105 |
| 170 kg | 25 | 40 | 60 | 85 | 105 |
| 180 kg | 25 | 45 | 60 | 85 | 110 |
| 190 kg | 25 | 45 | 65 | 90 | 115 |
| 200 kg | 25 | 45 | 65 | 90 | 115 |
| 210 kg | 25 | 45 | 65 | 95 | 120 |
| 220 kg | 25 | 50 | 70 | 95 | 120 |
How to Perform the Turkish Get-Up
Lie on your back with a kettlebell pressed up in one hand, arm fully extended. Bend the knee on the same side as the kettlebell. Roll onto your opposite forearm while keeping the kettlebell locked out overhead, then press up to your hand. Lift your hips off the ground in a bridge, sweep the straight leg back into a kneeling position, then stand up while maintaining the kettlebell overhead. Reverse each step to return to the lying position. The entire movement should be slow and controlled.
Muscle Activation
The Turkish get-up is unique in that it trains nearly every muscle group through multiple planes of motion. The shoulder stabilizers, particularly the rotator cuff and deltoids, work throughout to maintain the overhead position. The core muscles resist rotation and flexion during transitions. The glutes and quads drive the standing portions. The obliques work during the roll-up phase, and the triceps lock out the arm overhead. It is both a strength exercise and a mobility assessment.
Common Mistakes
- Rushing through the movement instead of performing each phase with deliberate control.
- Losing the vertical arm position by allowing the kettlebell to drift forward or backward.
- Skipping steps in the sequence, particularly the hip bridge before the leg sweep.
- Using too much weight before mastering the movement pattern with bodyweight or a light load.
Variations
The half get-up stops at the seated position and reverses, focusing on the first half of the movement. The bottom-up Turkish get-up uses an inverted kettlebell for extreme grip and stability demands. Dumbbell or barbell get-ups change the stability requirements. Bodyweight get-ups are an excellent starting point for learning the pattern.
Programming Tips
Perform 2-3 sets of 3-5 reps per side with moderate weight. The Turkish get-up is best used as a warmup, a skill practice exercise, or a component of a full-body training session. Keep the weight moderate and focus on perfect execution. This is not an exercise where you should chase maximum weight; the value lies in the movement quality.