How to do it
- Lie on your back with a kettlebell pressed straight up in one hand.
- Roll onto your elbow, then your hand, bridge the hips up and sweep the free leg into a half-kneel.
- Stand up, then reverse every step exactly to return to the floor.
Cues that matter
- Keep your eyes on the bell for the whole ascent.
- Take it one position at a time — this is a slow lift.
Common mistakes
- Rushing the transitions and losing the overhead lockout.
- Starting with a weight you cannot press cleanly.
Muscles worked
Primary
- Full Body
- Core
- Anterior chain
Also works
- Shoulders
- Glutes
- Obliques
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Turkish Get-Up in a session, with 150 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the full body with different equipment — for a day the kettlebell is taken, or a gym that does not have one.