FitCi
Turkish Get-Up is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, core, glutes, legs. Equipment: kettlebell, dumbbell. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back and extend the dumbbell (or kettlebell) toward the ceiling with your right hand; keep your right knee bent and right foot flat on the floor.
- Prop up on your left elbow and then your left palm to lift your upper body off the floor; keep your arm straight so the weight always points toward the ceiling.
- Lift your hips and sweep your left leg underneath, placing your knee on the floor to reach a half-kneeling position.
- Straighten your torso and drive through your front leg to stand up; keep your arm locked out overhead.
- Reverse the same steps to return to the lying position under control.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.