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 intensity
- Injury risk
- Moderate injury risk
- 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.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Turkish get-up control
0:00 / 12:05
Ready
12:05
3 rounds
3 sets of 2 slow get-ups per side with a light kettlebell, 90 s rest.
High risk: read the protocol, stop if anything feels wrong.
- 3
- rounds
- 1:30
- rest
- 12:05
- total
Done.
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Take the quizWho 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.