How to Do a Turkish Get-Up

Train the full progression.

Use the preview here, then open the guided workout flow in the app.

Key takeaways

• Practice without weight if needed.
• Move slowly through each position.
• Keep the shoulder active and controlled.

What it is

The Turkish get-up is a slow, five-step movement from lying on the floor to standing while holding a bell locked overhead. It builds shoulder stability, core strength, and the ability to get off the ground with control — one of the most valuable movements you can practice.

How to do it — step by step

1. Set up on your back: loop your hand through the handle, roll the bell over your chest and press it up. Bend the same-side knee and starfish your other arm and leg out.
2. Get off your back — drive off the bent-side foot and post onto your opposite elbow.
3. Get off your elbow onto your hand, collecting your legs; keep your eyes on the bell and your arm locked straight.
4. Get off your butt — bridge your hips up and thread your back knee underneath into a half-kneel.
5. Get off your hand, look forward, and get off the knee to stand. Reverse the five steps to return, eyes back on the bell.

Muscles worked

• Shoulders — overhead stability through every position
• Core and obliques — bracing and rotating under load
• Glutes and hips — the bridge and stand-up
• Legs — the lunge and single-leg control

Common mistakes

• Bending the overhead arm — keep it locked out the whole time.
• Taking your eyes off the bell before the standing lunge step.
• Rushing the transitions instead of moving slowly and deliberately.
• Loading too heavy before the unweighted path feels clear.

Variations & alternatives

• Practice with no weight, then a shoe balanced on your fist, then a light bell.
• Half get-up (stop at the tall-sit or half-kneel) while learning.

How to program it

Get-ups are a low-rep skill and warm-up staple — a few controlled reps per side. In the app they are used for shoulder health and as a movement-quality builder.

FAQ