Turkish Get-Up

turkish-get-up

compoundstrengthlungemainunilateral

주의할 점

avoid · Shoulder impingement — The overhead position requires full shoulder stability and mobility. Substitute: Floor Press or Push-Up, which train the pressing pattern without the overhead demand.

A complex movement from lying on your back to standing while holding a kettlebell locked out overhead. Integrates shoulder stability, core control, hip mobility, and unilateral leg strength through a multi-stage sequence. The overhead position demands constant stability; the get-up demands coordination and control. Advanced — requires mobility, strength, and the ability to maintain tension through multiple planes of movement.

처음이라면

This is not a beginner exercise. Before attempting the Turkish Get-Up, you should be comfortable with: holding a kettlebell overhead for 30 seconds with a stable shoulder, performing a get-up from the floor without weight, and maintaining a solid plank position. Start with a light kettlebell (or even a shoe balanced on your fist) to learn the sequence. If your shoulder shakes, your wrist bends, or you lose balance, the weight is too heavy or you're not ready for this movement yet.

더 나아가기

Once the sequence is automatic, manipulate tempo to expose weak links. Add a deliberate three-second pause at the half-kneeling position and again when fully standing; this forces your shoulder stabilisers to work without momentum. The transitions between floor and elbow, and elbow to hand, should remain slow, but driving from the lunge to standing can be crisp once your balance is reliable. Three to five reps per side remains the standard range because fatigue degrades overhead stability quickly. Progress by adding two-kilogram increments to your kettlebell only when every rep feels anchored. Alternatively, increase difficulty by extending time under tension rather than load, holding each stage for five full seconds. When a heavier kettlebell no longer challenges you, try the bottoms-up Turkish get-up, gripping the handle with the bell inverted. This demands far greater wrist and shoulder control. You might also explore the dumbbell version, which changes the centre of mass and tests your grip differently.

흔한 실수

The most common error is rushing through the sequence instead of controlling each stage. This leads to: losing the overhead position (the kettlebell drifts forward or to the side), collapsing through the shoulder instead of packing it, or using momentum to swing up instead of driving through the heel. Another critical mistake is not keeping the eyes on the kettlebell throughout — looking away compromises neck and shoulder position. The return to the ground is often neglected; lowering with control is as important as getting up.

루틴

Sets: 3
Reps: 3-5 per side
Rest: 90s
Tempo: slow and controlled, 3-5 seconds per stage
RPE: 8
빈도: 2-3

점진적 증가

Start with a light kettlebell or even a shoe balanced on your fist to learn the sequence. Progress by increasing the weight once you can perform 5 reps per side with perfect form and a stable overhead position. If the kettlebell shakes or drifts, the weight is too heavy.

Cues

Keep your eyes on the kettlebell the entire timePack your shoulder — pull it down and back into the socketLock your elbow and keep your wrist straightMove slowly through each stage — this is not a raceThe kettlebell does not move; your body moves around itDrive through your heel, not your toesControl the descent — the return is as important as the get-up

근육

Primary

Shoulders

Secondary

Glutes
Quadriceps
Triceps

준비물

Kettlebell

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