Turkish get up

3 × 3-5 c/u  ·  Equipment: Kettlebell

Muscle groups: Core & abs · Full body

How to do turkish get up

1. Lying on your back, hold the kettlebell in one hand arm straight up and bend the same-side knee.
2. Plant your other arm on the floor to rise your torso, keeping the bell vertical.
3. Lift your hips supported on your foot and forearm, passing your free leg behind.
4. Move to a kneeling position and then to standing, keeping the arm always overhead.
5. Reverse the sequence under control: down to the knee, to your side and to the floor.
6. Repeat on the other side, keeping your eyes fixed on the bell at all times.

Mistakes to avoid

• Never let the bell drop: your arm must stay vertical and stable at all times.
• Do not rush: every phase must be slow without skipping positions.
• Do not use a bell heavy enough to compromise shoulder stability.
• To avoid injury, practice the phases separately with no weight before joining them under load.

Progression

• Practice the steps with no weight or an empty cup until you master each transition.
• Reassemble the full movement and add reps from 3 to 5 per side.
• Increase the weight only when your arm never drifts a millimeter off vertical.
• Progression is about stability and control: prioritize slowness over load.