Turkish Getup: Is It Worth Doing?
Introduction
The turkish getup looks simple on paper: start on the floor, stand up, then come back down. In reality, it is one of the most complete “strength meets movement” exercises you can do. One rep asks for shoulder stability, core control, hip mobility, balance, coordination and the ability to move through multiple planes without losing your stack.
That is why the turkish getup has such a strong reputation in functional training circles. It builds real-world resilience. It exposes weak links. It teaches you how to keep power connected from the floor to the fist. And it does all of that in a single, slow, deliberate sequence.
For me, the turkish getup has been one of the most effective and efficient methods for ironing out muscle imbalances and increasing the “skill side” of strength development for grappling. While you won’t get major aesetic gains from the movement, strength, coordination, and stability will absolutely benefit.
In this article, I’ll break down what the turkish getup is, the muscles it works, the biomechanics behind why it is so effective, the benefits for athletic crossover and longevity, how to do it step-by-step, how to program it, the most common mistakes, who should or should not do it and the risks to respect. We’ll also compare it to similar overhead movements and cover a few myths that keep people from getting the most out of it.
What Is the turkish getup?
The turkish getup (TGU) is a compound, multi-step, full-body exercise where you transition from lying flat on the floor to standing and back down while holding a weight overhead with one arm. It is performed slowly through roughly 7–11 positions depending on how granular you count the steps: a roll, an elbow post, a hand post, a high bridge, a leg sweep, a half-kneeling lunge and a full stand. The weight stays stacked over the shoulder the entire time, which turns the exercise into both a strength builder and a moving stability assessment.
It is most commonly performed with a kettlebell. The kettlebell’s offset center of mass tends to “guide” the arm into a stable lockout position, which is one reason it has become the standard tool for the movement. That said, you can do the turkish getup with a dumbbell, barbell, sandbag, medicine ball, water jug or just bodyweight. It is the pattern that matters.
The movement replicates fundamental movement patterns that people naturally do as kids, but get “trained out” due to modern sedentary life. Therefore, it is a great “return to nature” movement that will fine-tune your movement patterns any time you are getting up off the floor or getting down.
You will also hear it called “the Turkish stand-up” or “the kettlebell stand-up.” Same exercise, different label.
Historical & cultural background of the turkish getup
The turkish getup is often associated with ancient Persia and the Ottoman Empire, where versions of the movement were reportedly used by wrestlers and soldiers to build durable, functional strength. Turkish Janissary soldiers are frequently mentioned as using the movement as part of training. There are also stories tied to Ottoman figures such as Sultan Murat IV, documented as carrying extremely heavy kettlebells and weapons, with artifacts housed in Istanbul museums.
At the same time, there is a meaningful wrinkle here. Some kettlebell historians and researchers point out that the first documented version of a floor-to-standing press feat may trace to a French strongman named Charles Batta around the 1880s, which complicates the neat “ancient Turkish origin” narrative. The name may be cultural association more than precise historical attribution.
Either way, the pattern is ancient in spirit: getting off the ground under control, often with load, has always been a test of real strength.
How the turkish getup fits into movement philosophy
Most gym exercises live in a single plane with a repeating pattern. The turkish getup is different. It moves through all three planes of motion (sagittal, frontal, transverse) while integrating multiple fundamental patterns: hinge, lunge, push, carry and rotation. It also alternates between closed-chain phases (hand or foot pushing into the ground) and open-chain phases (the overhead arm, the sweeping leg).
Gray Cook calls the turkish getup a “self-limiting” exercise. When your form breaks, the movement tends to stop you. It is hard to muscle through sloppy positions the way you can with many barbell lifts. This is also why the turkish getup doubles as a movement screen. If you fail at a specific phase, it often points directly at what is missing: hip mobility, shoulder stability, thoracic extension, core control or motor coordination.
It is also a neurological drill. Your limbs cross the midline repeatedly, which forces bilateral coordination and total engagement. It is one of the few strength movements that can feel mentally fatiguing in the best way.
Muscles Worked & Biomechanics of the turkish getup
The turkish getup is full-body, but not in the “everything burns because I’m doing 30 reps” sense. It is full-body because it requires coordinated tension, joint stacking and isometric stability while the body moves around an overhead load.
Muscle activation in the turkish getup
PRIMARY MUSCLES
Shoulders (deltoids, rotator cuff): The overhead arm is an isometric stabilizer the entire rep. The rotator cuff (infraspinatus, supraspinatus, subscapularis, teres minor) keeps the humeral head centered as you transition through each position.
Core (obliques, rectus abdominis, transverse abdominis): Anti-rotation, anti-lateral flexion and anti-extension control, especially during the roll to elbow, tall sit and half-kneeling phases.
Gluteals (maximus, medius, minimus): Hip extension power for the high bridge and pelvic stability during single-leg transitions and the lunge.
Quadriceps: Knee extension during the lunge-to-stand and controlled eccentric lowering on the way down.
Hamstrings: Hip stabilization and synergistic support with the glutes during bridge and lunge mechanics.
SECONDARY MUSCLES
Scapular stabilizers (trapezius, rhomboids, serratus anterior): Keep the scapula positioned to support the overhead load.
Triceps: Maintain elbow lockout overhead and support posting phases.
Latissimus dorsi: Helps “pack” the shoulder, linking the arm to the torso by pulling the armpit toward the hip.
Hip flexors (iliopsoas): Active during the roll to elbow and leg sweep.
Forearms and grip: Sustained grip for 30–90 seconds of time under tension per rep.
Erector spinae: Spinal extension and stabilization, especially in tall sit and transition to half-kneeling.
Calves (gastrocnemius, soleus): Foot and ankle stability during the stand and lunge.
Biomechanics of the turkish getup
Unilateral loading creates rotary demand on the core and exposes left-to-right asymmetries.
Multi-planar movement trains rotation, lateral support and sagittal plane strength in a single rep.
Isometric dominance is a core feature. One limb holds static tension while the body moves dynamically.
Closed-chain and open-chain phases alternate, which is rare in a single exercise.
WHY THIS MATTERS FOR LONGEVITY
A major reason coaches love the turkish getup is that it trains an ability strongly tied to aging well: getting down to the floor and coming back up under control. Research on the sitting-rising test (SRT) in older adults found that the ability to sit and rise from the floor without using hands, knees or other support was a strong predictor of all-cause mortality, with each 1-point improvement associated with a meaningful survival advantage. A later follow-up with a larger cohort and longer follow-up period found similarly strong associations, including higher risk of natural and cardiovascular death among those with the lowest floor-to-stand scores. The turkish getup directly trains this exact capacity, with the added layer of load and joint stacking.
Benefits of the turkish getup
The turkish getup is not a hypertrophy tool and it is not a “max strength” lift in the traditional sense. Its value is in durability, movement quality, stability and force transfer. That is why the benefits are so broad.
Mobility benefits of the turkish getup
Shoulder mobility and stability: The overhead hold forces the shoulder to maintain a strong stack through changing body positions. It is a controlled way to restore overhead function for desk posture and overhead sports demands. One physical therapy source suggests a goal of handling about 40% of bodyweight per arm overhead in the getup as a marker of shoulder control.
Hip mobility: The high bridge demands full hip extension. The leg sweep demands hip internal rotation and deep flexion. The half-kneeling to stand challenges hip flexor length and ankle dorsiflexion.
Thoracic extension and rotation: The roll to elbow and tall sit require the upper back to extend and rotate under load, countering the rounded posture many people develop from sitting.
Strength and joint resilience benefits of the turkish getup
Joint resilience: The getup strengthens stabilizers through a full range of motion under load, building protective strength for unpredictable real-life movement.
Overhead strength development: You train unilateral overhead stability while moving through a fuller range of motion than almost any other overhead drill. The getup also “punishes” compensation. If you try to steal motion by cranking through the low back, it will show immediately.
Spine stabilization: The getup teaches glute engagement to prevent hyperextension and teaches core bracing to prevent rib flare. This carries over to safer squats, deadlifts and pressing.
Linkage and force transfer: Gray Cook’s point is simple: stabilizers give you the mechanical advantage to be stronger. Heavy getups teach you to transfer force from the ground through the core to the extremities without leakage.
Athletic crossover benefits of the turkish getup
BRAZILIAN JIU-JITSU
The turkish getup looks like grappling in slow motion. The roll to elbow mirrors common escapes and the same kind of diagonal “get your shoulder off the mat” mechanics you use under pressure. The leg sweep resembles technical standup mechanics. The overhead stability builds resilience against shoulder stress from kimuras, americanas and omoplatas. There is also a published case report documenting the clinical use of the turkish getup to rehabilitate an acute shoulder injury in a competitive BJJ athlete, noting its usefulness for isometrically loading the cervical spine and shoulder.
SURFING
Surf strength coaches like the getup for pop-up capacity, balance, shoulder health and full-body coordination. A common programming approach is starting around 8 kg then building men toward 20–25 kg and women toward 8–12 kg, pairing getups with pulling work for balance.
CLIMBING
Climbers often describe “bulletproof shoulders” from consistent getup practice. It also trains grip endurance and whole-body tension and serves as antagonist training since climbing is so pull-dominant.
RUNNING AND OCR
The turkish getup exposes asymmetries that often show up as injury risk in runners. For obstacle course racing, the linkage and overhead stability carry into hanging obstacles. Spartan’s former director of sport and training called it one of the most effective “bomb-proofing” tools for race season.
CYCLING
The getup helps maintain mobility and reinforces the hips-to-shoulders muscular sling, improving the body-bike connection and countering the posture costs of long hours in a cycling position.
GENERAL OVERHEAD ATHLETES
The NSCA notes the turkish getup as useful for overhead populations (baseball, football, volleyball and similar) because it improves scapular stability and can be applied to prevent or rehabilitate overuse injuries from repetitive overhead movement.
Mental and neurological benefits of the turkish getup
The turkish getup forces presence. You cannot half-focus and do it well. Gray Cook describes it as a mind-body experience that demands total engagement. Other coaches describe it as “loaded yoga” because it is step-by-step, meditative and neurologically demanding, especially due to midline crossing and bilateral coordination demands.
Speaking from my own experience, there is a true benefit to focus and “body presence”, that carries over to many different areas. Your mind can’t drift when doing the Getup. You must keep your eye on the weight, and focus on your next movement.l If you struggle with focus, this is an excellent exercise to build it.
How to Do the turkish getup (Step-by-Step)
The turkish getup is best taught as 7 positions up and 7 down. The goal is not speed. The goal is clean positions and stacked joints.
turkish getup setup
Start in a fetal position on the side of the working arm.
Grip the kettlebell with both hands. Roll to your back.
Press the kettlebell overhead with the working arm until the elbow is locked. Wrist, elbow and shoulder are stacked vertically.
Bend the same-side knee to about 90 degrees, foot flat.
Extend the opposite leg at roughly a 45-degree angle.
Place the free arm on the ground at a 45-degree angle from your torso, palm down.
turkish getup step 1: roll to elbow
Drive through the loaded-side foot and the opposite forearm. Rise onto the opposite elbow through a diagonal roll, not a sit-up. Keep the kettlebell vertical and maintain eye contact with the bell.
Key cue: Roll sideways, don’t sit forward.
turkish getup step 2: elbow to hand (tall sit)
Post the supporting hand on the floor directly under the shoulder, fingers turned slightly out. Keep a long spine and a proud chest.
Key cue: Long spine, proud chest.
turkish getup step 3: high bridge
Drive through the loaded-side heel and the supporting hand. Lift the hips to full extension without cranking through the low back. Squeeze glutes hard at the top. Your overhead hand and supporting hand should feel stacked and stable.
Key cue: Drive hips to the ceiling, squeeze glutes hard.
turkish getup step 4: leg sweep to knee
Sweep the extended leg underneath you and plant the knee near the supporting hand. Create a stable triangle with hand, knee and foot. Keep eyes on the bell.
Key cue: Sweep the heel past your other heel, don’t bring the knee straight back.
turkish getup step 5: windshield wiper to half-kneeling
Bring your torso upright into tall half-kneeling. Then rotate the back shin and foot so they point directly behind you, squaring your hips. Keep the overhead arm aligned with the ear.
Key cue: Hinge up with the obliques, don’t twist, then swivel the foot.
turkish getup step 6: lunge to stand
Drive through the front heel and back toes to stand. Finish tall with glutes tight, shoulders set and the arm overhead in alignment with the ear.
Key cue: Push the weight up and slightly back behind your head as you stand so it stays over your center of gravity.
turkish getup step 7: reverse the sequence
Step back into a reverse lunge. Lower to half-kneeling. Place the hand down. Thread the leg back through to a high bridge (some versions skip the bridge on descent). Lower to elbow. Roll down one vertebra at a time. Use two hands to bring the kettlebell down by rolling to the side.
Key coaching cues for the turkish getup
Eyes on the bell at all times.
Pack the shoulder, pull the armpit toward the hip.
Create a stable triangle with hand, knee and foot before moving to the lunge.
Roll, don’t sit up.
Own each position for 2–3 seconds before transitioning.
Breathe, exhale powerfully at the end of each transition.
Two hands to pick up and put down the kettlebell.
Beginner learning progressions for the turkish getup
Bodyweight only (naked getup): Master the sequence without load.
Shoe balance: Balance a shoe on a closed fist for feedback.
Segmented practice: Train floor-to-elbow, elbow-to-bridge and bridge-to-stand in chunks.
Resistance band getup (NSCA drill): Use a band anchored above to reduce risk and teach stability.
Light kettlebell full getup: Start light once segments are clean (women 4–8 kg, men 8–12 kg).
Programming & Variations for the turkish getup
Programming should match the purpose. The turkish getup can be movement prep, technique practice, heavy stability strength or conditioning depending on how you load and pace it.
turkish getup sets, reps and intensity guidelines
WARM-UP / MOVEMENT PREP
1–2 sets of 2–3 reps per side
Bodyweight or light load
Minimal rest
Use before any training session
MOVEMENT INTEGRITY / TECHNIQUE
3–4 sets of 3–5 reps per side
Bodyweight or light kettlebell
2–3 minutes rest
2–3x per week
STRENGTH AND STABILITY
3–4 sets of 1–3 reps per side
Moderate to heavy kettlebell
2–3 minutes rest
2–3x per week
CONDITIONING
2–3 sets of 3–5+ reps per side, alternating sides
Light to moderate load
Minimal rest
1–2x per week
MONTHLY ASSESSMENT
1–2 sets of 1 rep per side
Moderate load
Full recovery
1–2x per month
GENERAL REP GUIDANCE
For strength work, keep reps at 5 or less per side. Each rep takes 30–90 seconds, so even low reps produce serious time under tension. If you are using the “Turkish sit-up” portion only (floor to elbow), reps can go higher, up to 10 per side, with a more explosive quality.
Suggested kettlebell weights for the turkish getup
BEGINNER
Men: 8–12 kg (18–26 lb)
Women: 4–8 kg (9–18 lb)
INTERMEDIATE
Men: 12–16 kg (26–35 lb)
Women: 8–12 kg (18–26 lb)
ADVANCED
Men: 16–24+ kg (35–53+ lb)
Women: 12–16+ kg (26–35+ lb)
A practical rule: use a kettlebell you can press overhead comfortably for 8–10 reps. Also note that your getup bell usually lags behind your swing bell. Many men who swing 24 kg start getups at 12–16 kg. That is normal.
turkish getup variations and regressions
REGRESSIONS
Bodyweight/naked getup: Learn the pattern without load.
Shoe or yoga block balance: Clean alignment feedback.
Half getup: Floor to tall sit or floor to bridge then back down.
Turkish sit-up: Floor to elbow portion for core power and higher reps.
PROGRESSIONS AND VARIATIONS
Standard kettlebell getup: The default, with offset mass guiding shoulder packing.
Dumbbell getup: Easier to grip, different stabilization demand due to neutral mass.
Bottoms-up getup: Bell inverted, huge grip and shoulder stability demand, use lighter weight.
Double kettlebell getup: One bell in each hand, extremely challenging, not for beginners.
Tempo/paused getup: Hold each position 3–5 seconds to force quality.
Barbell getup: Long lever arm increases wrist and shoulder stability demand.
Pressing getup: Add a press at each stage, build gradually.
Simple & Sinister volume progression: 1/1 patterns progressing toward 5 sets of 2/2 before moving up bell size.
How to integrate the turkish getup into a training week
As a warm-up: 1–2 light sets to mobilize and wake up the CNS.
As the main lift: Pair with swings or use as primary work on a lighter day.
As accessory work: Place after main barbell lifts, especially after pressing days.
In a circuit: 1–3 reps mixed with carries, rows or swings.
For combat sports: Put it early in the session, 3–5 reps per side, and pair with pulling work. Some coaches suggest a 53 lb target bell as a serious grappler benchmark.
Pavel Tsatsouline’s Simple & Sinister turkish getup protocol
The most popular getup protocol is Simple & Sinister: 100 kettlebell swings (10 sets of 10) followed by 5 getups per side (10 total). It is trained daily or near-daily. The “Simple” standard is 10 getups with a 32 kg bell for men and a 24 kg bell for women within 10 minutes.
Common Mistakes & Fixes for the turkish getup
The turkish getup is self-limiting, but only if you respect it. Most mistakes come from rushing, losing positions or turning it into a sit-up.
Mistake: Sitting straight up instead of rolling
This is the most common mistake. People try to do a sit-up with load. It might work with light weight, but it becomes a problem fast.
Fix: Roll to the side, not forward. Drive through the bent-knee foot and opposite forearm and make it a diagonal roll.
Mistake: Losing eye contact with the weight
If you stop tracking the bell, you lose spatial awareness and control.
Fix: Eyes on the bell from the initial press until you are upright in half-kneeling. Only then can you shift eyes forward.
Mistake: Rushing through positions
The getup is not explosive. Speed hides alignment issues until they show up as a miss or a tweak.
Fix: Own each position for 2–3 seconds. If needed, segment the movement and practice slowly.
Mistake: Hand moving during the roll to elbow
Beginners often pull the support arm inward without realizing it.
Fix: Mark the hand position on the floor or have a partner give light feedback to keep it planted.
Mistake: Incorrect knee placement on the leg sweep
Bringing the knee straight back creates a weak base.
Fix: Sweep the heel past the other heel and bring the knee behind the supporting hand, building a stable triangle.
Mistake: Hips sagging in the bridge
Sagging hips shifts stress to the low back.
Fix: Squeeze glutes hard, drive full hip extension and think about pushing the ceiling away with your hips.
Mistake: Flaring the elbow beyond 45 degrees
This reduces efficiency and can stress the shoulder.
Fix: Keep the supporting elbow under the shoulder, around 45 degrees, with a vertical forearm.
Mistake: Short-stepping on the descent
If you step back too short, you cannot thread correctly and you lose stability.
Fix: Step back far enough that the front leg stays around 90 degrees and the heel stays grounded.
Mistake: Using one hand to pick up or put down the kettlebell
This is a common shoulder strain risk.
Fix: Always use two hands to pick up and put down. Roll to the side to set it safely.
Mistake: Incorrect breathing
Holding your breath turns the getup into a shaky grind.
Fix: Breathe slowly. Exhale powerfully at the end of each transition, inhale during static holds.
Who Should / Shouldn’t Do This Exercise: turkish getup
The turkish getup is scalable, but it is not “one size fits all” at full intensity. The movement can be regressed for almost anyone, but certain situations demand caution.
Who should do the turkish getup
People who want shoulder health, stability and overhead control
Athletes who need full-body coordination and linkage (combat sports, overhead sports, OCR)
Desk workers who need hips, thoracic spine and shoulder function restored
Runners and cyclists who want to address asymmetry and build resilient core control
Anyone who wants a time-efficient “movement audit” that doubles as training
Who should not do the turkish getup
People with active shoulder pain during overhead holding, unless cleared and regressed
Anyone with an acute wrist injury that cannot tolerate posting on the hand
People who cannot safely get to half-kneeling due to mobility limitations, unless segmented work is used
How to modify the turkish getup if mobility is limited
Use bodyweight only and shorten range at first.
Use half getups (floor to tall sit or floor to bridge).
Use the NSCA band-assisted version anchored above to reduce risk.
Use dumbbells if kettlebell grip or rack discomfort is an issue.
Benefits & Risks of the turkish getup
The turkish getup is one of the best “benefit-to-risk” movements when taught correctly. The risk rises when people rush, over-load or skip foundational positions.
turkish getup benefits
Full-body functional strength and stability in a single movement
Shoulder resilience and scapular control under long time under tension
Core strength that is truly multi-planar (anti-rotation, anti-lateral flexion, anti-extension)
Hip mobility, thoracic extension and improved posture
Exposes asymmetries and weak links before they become injuries
Direct training of floor-to-stand capacity linked to longevity research
Minimal equipment required and highly time-efficient
turkish getup risks
Shoulder strain if you load too heavy too soon or lose overhead stack
Wrist irritation if posting mechanics are poor or pain is present
Low back stress if you bridge with spinal hyperextension or rush the roll
Technique learning curve, especially for people new to multi-step movement
Final Verdict on the turkish getup
The turkish getup is not flashy and it is not meant to replace squats, deadlifts or presses. It is something different. It is an assessment and a builder. It teaches you how to own positions. It makes your shoulders more trustworthy. It makes your core stronger in the ways that actually protect you. It forces your hips to move and your upper back to open up. And it trains the most basic athletic skill that a lot of adults quietly lose: getting off the floor under control.
I have gained major strength and stability that has carried over to my athletic endeavors, mainly jiu jitsu. Because the Getup replicates so many positions we find ourselves in on the mats, it is in my opinion an essential part of any serious grapplers training regime. Not to mention the shoulder stability benefits.
If you want to lift longer, move better and stay athletic for decades, the turkish getup belongs in your toolkit.
Start simple.
Do 2–3 slow reps per side with bodyweight.
Hold each position for a full breath.
Once the pattern is clean, balance a shoe on your fist.
When that feels easy, pick up a light kettlebell and keep the ego out of it.
The turkish getup is not a movement to rush. It is a movement to master.
Frequently Asked Questions About the turkish getup
Q: IS THE TURKISH GETUP BAD FOR YOUR SHOULDERS?
A: No. When performed correctly with appropriate weight, the turkish getup is one of the best exercises for shoulder health. It strengthens the rotator cuff and scapular stabilizers through a controlled range of motion. Physical therapists also use it in rehabilitation settings. Start with bodyweight or light weight and progress gradually.
Q: HOW HEAVY SHOULD A TURKISH GETUP BE?
A: Use a weight you can press overhead comfortably 8–10 times. Beginners: men 8–12 kg, women 4–8 kg. Intermediate: men 12–16 kg, women 8–12 kg. Advanced: men 16–24+ kg, women 12–16+ kg. Weight for getups usually lags behind swing weight and that is normal.
Q: HOW MANY TURKISH GETUPS SHOULD YOU DO?
A: For strength and stability, do 3–4 sets of 1–3 reps per side with full rest. For warm-ups, do 1–2 sets of 2–3 reps per side light. For conditioning, do 2–3 sets of 3–5+ reps per side with minimal rest. Quality matters more than volume.
Q: CAN BEGINNERS DO THE TURKISH GETUP?
A: Yes. Start with a bodyweight getup. Then use the shoe balance drill. Then practice in segments. Once all positions are clean, move to a light kettlebell.
Q: ARE TURKISH GETUPS BETTER THAN SIT-UPS FOR CORE STRENGTH?
A: For functional core strength, yes. The turkish getup trains anti-rotation, anti-extension and anti-lateral flexion under load through all three planes of motion. Sit-ups primarily train spinal flexion. They are different tools, but the getup produces a more athletic, transferable type of core strength.