Turkish get-up control
3 sets of 2 slow get-ups per side with a light kettlebell, 90 s rest.
- Slot
- Strength
- Focus
- Stability
- Time
- 12 min
- Intensity
- Moderate
- Injury risk
- Moderate
- Intervals
- 3 rounds, 1:30 rest
- Equipment
- Kettlebell
How to do it
A Turkish get-up is going from lying down to standing while holding a weight straight above you. Lie on your back holding a light kettlebell straight up in your right hand, right knee bent. Roll onto your left elbow, then your left hand, lift your hips, sweep your left leg under you into a kneel, and stand up - keeping the arm straight and your eyes on the weight. Reverse the steps to lie back down. Do 2 reps per side, 3 sets, with 90 seconds rest. Learn it without a weight first.
Who it’s for
Shoulder stability through a big range, plus the kind of full-body coordination that shows up on awkward mantles. It’s a slow, technical exercise and the technique matters more than the weight.
Common mistakes
- Learning it loaded. Do it with nothing in your hand first, then a shoe, then a light kettlebell.
- Taking your eyes off the weight. Watch it the whole way up and down. It keeps the shoulder in a safe position.
- A bending arm. The arm stays locked out throughout. If it bends, the weight is too heavy.
- Rushing the transitions. Each step is its own position. Two reps a side, slowly, is the whole set.
How to progress
Add weight in small steps once both sides feel identical, which usually takes longer than people expect. Two reps a side is enough at any weight: this is a control exercise, not a conditioning one.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Strength Stronger fingers and pulling, with weight you control.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.