ProgreviaTurkish get-up
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How to do it
Starting on your back with a kettlebell locked overhead, stand up step by step keeping the arm locked and eyes on the bell, then reverse each step to lie back down. Works the whole kinetic chain.
Muscles worked
Mainly hombros. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Core
- Minimum level
- Advanced
- Technical demand
- Advanced
- Fatigue it generates
- High (1.2 out of 2.2)
- Risk if technique breaks down
- Medium
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Turkish get-up compares with other shoulders exercises
The catalogue has 15 exercises with shoulders as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Turkish get-up is number 11.
With that fatigue it is best placed early in the session, while you are fresh, without stacking equally demanding exercises for the same group after it.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Machine lateral raise | machine | Low (0.5 out of 2.2) | Basic |
| Face pull | cable | Low (0.5 out of 2.2) | Basic |
| Cable upright row | cable | Moderate (0.8 out of 2.2) | Basic |
| Pike push-up | bodyweight | Moderate (1 out of 2.2) | Needs coaching |
| Turkish get-up | kettlebell | High (1.2 out of 2.2) | Advanced |
| Arnold press | dumbbells | High (1.3 out of 2.2) | Needs coaching |
| Seated dumbbell press | dumbbells | High (1.4 out of 2.2) | Basic |
| Z-bar overhead press | barbell | High (1.5 out of 2.2) | Advanced |
Alternative exercises
More Core exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Turkish get-up based on your level, goal and available days.
Build your Shoulders workout
Generate a full routine with the emphasis on Shoulders and Turkish get-up among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Turkish get-up work?
Turkish get-up mainly works the hombros muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Turkish get-up should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for hombros to your level (about 10–20 sets per muscle per week).
Is Turkish get-up good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow hombros.
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