Turkish Get-Ups: A Full-Body Exercise for Stronger, More Stable Shoulders
- drjoeferetdc
- 5 days ago
- 11 min read
Can you stand up from the floor while keeping a weight securely overhead?
That single challenge requires much more than shoulder strength.
Your shoulder must remain stable while your trunk rotates, your hips move, your legs change position, and your entire body transitions from lying down to standing.
That is what makes the Turkish Get-Up such a valuable exercise.
It trains the shoulder as part of a complete movement system rather than in isolation. When performed correctly, the Turkish Get-Up can challenge shoulder stability, core control, hip mobility, balance, coordination, and full-body strength.
It is useful for athletes—but it can also be valuable for active adults who want to remain confident getting up and down from the floor.
Watch Dr. Joe Demonstrate the Turkish Get-Up
In the video below, Dr. Joe demonstrates the major stages of the Turkish Get-Up.
Do not rush through the movement.
Each position should feel controlled before you progress to the next step. The goal is not simply to reach standing. The goal is to maintain control throughout the entire journey.
What Is a Turkish Get-Up?
The Turkish Get-Up is a multi-step exercise in which you move from lying on your back to standing while holding a weight above one shoulder.
You then reverse the sequence to return safely to the floor.
The movement commonly includes:
Rolling to the elbow
Pressing up to the hand
Lifting the hips
Moving the leg underneath the body
Transitioning into a half-kneeling position
Standing up
Reversing each step back to the floor
Each stage requires the shoulder, trunk, hips, and legs to work together.
Why Is the Turkish Get-Up So Effective?
Many exercises train one movement or one body region at a time.
The Turkish Get-Up requires your entire body to coordinate around a stable shoulder.
As you change positions, the load remains overhead. Your shoulder must continuously adjust while your trunk and lower body create movement beneath it.
This makes the exercise useful for developing:
Shoulder stability
Rotator-cuff endurance
Core strength
Rotational control
Hip mobility
Single-leg strength
Balance
Coordination
Body awareness
Floor-to-standing ability
What Muscles Do Turkish Get-Ups Work?
The Turkish Get-Up involves nearly every major region of the body.
Muscles commonly challenged include:
Rotator cuff
Deltoid
Serratus anterior
Trapezius
Latissimus dorsi
Obliques
Transverse abdominis
Spinal stabilizers
Glutes
Quadriceps
Hamstrings
Hip flexors
Adductors
Forearm and grip muscles
The exercise does not isolate one muscle. Its value comes from teaching these regions to work together.
Are Turkish Get-Ups Good for Shoulder Stability?
Yes, when they are appropriate and performed with good technique.
The shoulder must maintain a stable overhead position while the rest of the body moves through several angles.
This challenges the rotator cuff and shoulder-blade muscles to keep the arm controlled.
However, Turkish Get-Ups are not automatically appropriate for every painful shoulder.
Someone with an acute injury, recent dislocation, significant instability, severe mobility restriction, or recent surgery may need a simpler exercise first.
Can Turkish Get-Ups Heal Shoulder Pain?
No single exercise can guarantee that a painful shoulder will heal.
Shoulder pain can involve:
Rotator-cuff irritation
Tendinopathy
Joint irritation
Instability
Reduced mobility
Poor shoulder-blade control
Neck-related symptoms
Previous trauma
Training overload
The Turkish Get-Up may help build strength, stability, and confidence during the appropriate stage of rehabilitation.
The exercise should not be used to force through pain.
Why Are Turkish Get-Ups Good for Athletes?
Athletes rarely use the shoulder while the rest of the body remains completely still.
Running, golfing, throwing, skiing, climbing, cycling, lifting, and field sports require the trunk and limbs to coordinate while the shoulder responds to changing forces.
The Turkish Get-Up teaches the athlete to:
Stabilize one shoulder
Transfer weight between limbs
Rotate under control
Move through half-kneeling
Maintain balance
Coordinate the upper and lower body
Control a load through multiple positions
Why Are Turkish Get-Ups Useful for Golfers?
Golf requires coordinated movement between the shoulders, trunk, hips, and legs.
The Turkish Get-Up may help golfers develop:
Shoulder stability
Thoracic rotation
Hip mobility
Trunk control
Half-kneeling strength
Balance
Coordination between the upper and lower body
The movement does not mimic a golf swing, but it helps build the physical foundation needed to control rotation and transfer force.
Golfers with shoulder or lower-back discomfort should begin with an appropriate variation rather than immediately using a heavy kettlebell.
Why Are Turkish Get-Ups Useful for Runners?
Running is primarily a lower-body activity, but the trunk and shoulders still play an important role.
Runners need enough upper-body and core control to maintain posture while the arms and legs move in opposite directions.
Turkish Get-Ups may help runners develop:
Cross-body coordination
Trunk stability
Hip mobility
Single-leg control
Shoulder stability
Floor-to-standing strength
They are especially useful as part of a broader strength program rather than as a substitute for running-specific leg and calf training.
Why Are Turkish Get-Ups Useful for Skiers and Snowboarders?
Skiing and snowboarding require the athlete to manage changing positions, uneven forces, rotation, and rapid transitions.
The Turkish Get-Up can support:
Core stability
Hip mobility
Balance
Shoulder control
Rotational coordination
Strength through kneeling and standing transitions
The ability to move confidently from the ground may also be useful after a fall.
Why Are Turkish Get-Ups Useful for Climbers?
Climbers frequently stabilize one shoulder while moving the hips and legs around it.
That is similar to one of the core demands of the Turkish Get-Up.
The exercise may help climbers improve:
Overhead shoulder stability
Cross-body tension
Trunk control
Hip mobility
Coordination
Confidence under load
Climbers should still include sport-specific pulling, grip, and scapular-strength exercises.
Why Are Turkish Get-Ups Useful for Desk Workers?
Desk work can reduce movement variety throughout the day.
Many people spend hours with the hips flexed, shoulders forward, and trunk relatively still.
The Turkish Get-Up moves the body through:
Rotation
Hip extension
Half-kneeling
Shoulder stabilization
Floor transitions
Standing
It is not a quick desk stretch, but it can be a useful full-body exercise during a regular strength session.
Beginners should first learn the movement without weight.
Why Are Turkish Get-Ups Useful as We Age?
The ability to get down to the floor and return to standing is an important functional skill.
The Turkish Get-Up trains several qualities related to that task:
Leg strength
Balance
Coordination
Hip mobility
Trunk control
Confidence transitioning through the floor
Older adults or beginners should use a simplified version and appropriate support.
The goal is not necessarily to hold a heavy kettlebell. The movement pattern itself may be valuable.
How to Perform a Turkish Get-Up
Begin by lying on your back with the kettlebell held securely in one hand.
The arm holding the kettlebell remains extended toward the ceiling throughout the movement.
Step 1: Roll to the Elbow
Bend the knee on the same side as the kettlebell.
Drive through the foot and roll onto the opposite elbow.
Keep your eyes on the kettlebell.
Step 2: Press to the Hand
Press from the elbow onto the hand.
Maintain a long spine and avoid collapsing through the supporting shoulder.
Step 3: Lift the Hips
Drive through the planted foot and supporting hand to lift the hips.
Create enough space to move the straight leg underneath the body.
Step 4: Sweep the Leg Underneath
Bring the straight leg underneath you and place the knee on the floor.
You should now be supported by one hand, one foot, and one knee.
Step 5: Move Into Half-Kneeling
Lift the supporting hand and bring your torso upright.
Adjust the lower leg if needed so you are in a stable half-kneeling position.
Step 6: Stand
Press through the feet and rise to standing.
Keep the kettlebell stacked overhead.
Step 7: Reverse the Movement
Step backward into half-kneeling and carefully reverse each stage until you return to the floor.
The Most Important Turkish Get-Up Cue
Keep the weight stacked over the supporting structures beneath it.
The kettlebell should remain aligned over the shoulder rather than drifting far forward, backward, or sideways.
As your body moves, continue adjusting so the shoulder remains stable beneath the weight.
Why Should You Keep Your Eyes on the Kettlebell?
During the early stages of the movement, watching the kettlebell helps you monitor its position.
It may also improve awareness and control while you roll, press, bridge, and sweep the leg underneath.
Once you reach a stable half-kneeling or standing position, your gaze may gradually move forward.
The exact gaze strategy may vary based on experience and coaching.
Should Beginners Use a Kettlebell?
Not initially.
Beginners should first learn the sequence without weight.
Good starting options include:
An empty hand
A closed fist
A shoe balanced on the fist
A light yoga block
A very light dumbbell
A light kettlebell
The shoe variation is especially useful because it provides immediate feedback. If the arm loses position, the shoe falls.
How Heavy Should the Kettlebell Be?
Use a weight that allows you to move slowly and maintain control through every stage.
The correct weight depends on:
Strength
Shoulder stability
Mobility
Experience
Injury history
Body size
Movement quality
Do not select the weight based solely on what you can press overhead.
You must be able to control it while rolling, kneeling, standing, and returning to the floor.
How Many Turkish Get-Ups Should You Do?
Turkish Get-Ups are usually performed for low repetitions because each repetition is complex and time-consuming.
A reasonable starting point is:
One to three repetitions per side
Two or three sets
One to three times per week
Beginners may practice only a few steps at a time.
Quality is far more important than quantity.
Should Turkish Get-Ups Be Done Slowly?
Yes.
Moving slowly allows you to:
Confirm each position
Maintain shoulder control
Improve coordination
Recognize compensations
Reduce reliance on momentum
Practice the movement sequence
The Turkish Get-Up is not usually intended to be performed as quickly as possible.
Common Turkish Get-Up Mistakes
Using Too Much Weight
A heavy kettlebell can hide poor technique until control is suddenly lost.
Learn the movement unloaded before adding meaningful resistance.
Letting the Wrist Bend Back
Keep the wrist relatively straight.
The kettlebell should rest securely against the forearm without pulling the wrist into excessive extension.
Allowing the Shoulder to Collapse
Press away from the floor with the supporting arm.
Avoid sinking into the shoulder during the elbow, hand, or bridge positions.
Looking Away Too Early
Taking your eyes off the kettlebell too soon may make it harder to monitor the load.
Rushing the Leg Sweep
Create enough space by lifting the hips before bringing the leg underneath.
Placing the Knee in an Unstable Position
Take time to adjust the lower leg and create a stable half-kneeling base before rising.
Standing With a Narrow Base
Use a stable stance rather than forcing the feet into a straight line.
Skipping the Reverse Sequence
The return to the floor is part of the exercise.
Do not simply drop the weight or rush the descent.
Holding Your Breath
Continue breathing throughout the movement.
A brief brace may occur during difficult transitions, but you should not hold your breath for the entire repetition.
Why Does My Shoulder Shake During the Turkish Get-Up?
Mild shaking may occur because the shoulder stabilizers are working to control the load.
Excessive shaking may indicate:
The weight is too heavy
The shoulder is fatigued
The arm is not stacked
The movement is too advanced
The shoulder lacks stability
The set has continued too long
Reduce the load or return to an unloaded version.
Why Does My Wrist Hurt?
Wrist discomfort may occur when:
The wrist bends backward
The kettlebell handle is positioned poorly
The weight is too heavy
The grip is too loose
The kettlebell rests awkwardly on the forearm
Keep the wrist stacked and use a lighter load.
A dumbbell may be more comfortable for some beginners.
Why Does My Lower Back Hurt?
Lower-back discomfort may occur when:
The trunk is not adequately braced
The movement is rushed
The hips lack mobility
The athlete overarches while standing
The leg sweep is poorly controlled
The load is too heavy
Practice the individual stages without weight.
Stop if the movement causes sharp pain or symptoms traveling into the leg.
Why Does My Knee Hurt in Half-Kneeling?
Knee discomfort may be related to:
Pressure from the floor
Poor knee positioning
Limited hip mobility
A narrow base
Previous injury
Moving too quickly
Use a padded surface and adjust the position of the knee and foot.
The knee should feel stable before you attempt to stand.
Can You Do Only Part of the Turkish Get-Up?
Yes.
Partial Get-Ups are often a better way to learn the movement.
Useful partial variations include:
Floor to elbow
Floor to hand
Floor to high bridge
Get-Up to half-kneeling
Half-kneeling to standing
Reverse Get-Up practice
You do not need to perform the entire movement on the first day.
Is the Turkish Get-Up a Core Exercise?
Yes, but it is more than a core exercise.
The abdominal and spinal muscles must resist unwanted extension, rotation, and side-bending while the body changes position.
The core acts as a link between the stable shoulder and moving lower body.
Is the Turkish Get-Up a Shoulder Exercise?
Yes, but it is not an isolated shoulder exercise.
The shoulder remains active throughout the movement, while the trunk, hips, and legs perform the transitions.
It is best described as a full-body exercise with a strong shoulder-stability component.
Is the Turkish Get-Up Good for Mobility?
The movement requires mobility through several regions, including:
Shoulders
Thoracic spine
Hips
Ankles
Knees
It may help improve active mobility when performed correctly.
However, significant restrictions may need to be addressed with simpler exercises before the full Get-Up is comfortable.
Is the Turkish Get-Up Good for Balance?
Yes.
The base of support changes throughout the movement, and the body must continuously adapt beneath the weight.
This challenges balance in lying, seated, kneeling, and standing positions.
Can Turkish Get-Ups Improve Posture?
They may improve awareness of shoulder, trunk, and hip positioning under load.
However, posture is influenced by many factors, and one exercise does not permanently correct it.
The Get-Up is better viewed as a movement-capacity exercise than a posture correction.
When Should You Avoid Turkish Get-Ups?
Do not perform the full loaded movement without guidance if you have:
A recent shoulder dislocation
Recent shoulder surgery
Acute shoulder pain
Significant shoulder instability
A recent wrist or elbow injury
Severe hip or knee pain
A recent fracture
New weakness
Numbness or tingling
Significant balance problems
Difficulty safely controlling the weight
An easier variation may still be appropriate after evaluation.
Frequently Asked Questions About Turkish Get-Ups
What is a Turkish Get-Up good for?
The Turkish Get-Up develops shoulder stability, core strength, hip mobility, balance, coordination, and full-body control.
Are Turkish Get-Ups good for shoulders?
They can help build shoulder stability and endurance when performed with appropriate technique and loading.
Can Turkish Get-Ups fix shoulder pain?
No exercise can guarantee that shoulder pain will resolve. The Get-Up may be useful during rehabilitation when it matches the individual’s condition and ability.
Do Turkish Get-Ups build muscle?
They can contribute to strength and muscular endurance, but they are generally used more for control, stability, and coordination than maximal muscle growth.
Are Turkish Get-Ups good for golfers?
Yes. They may support shoulder stability, hip mobility, trunk control, balance, and coordination.
Are Turkish Get-Ups good for runners?
They may help runners improve trunk stability, hip mobility, coordination, and general strength.
Are Turkish Get-Ups good for older adults?
Modified versions can be useful for maintaining floor-to-standing ability, balance, and coordination.
Should beginners perform Turkish Get-Ups?
Yes, but beginners should learn the sequence without weight or with a very light object.
Can I use a dumbbell instead of a kettlebell?
Yes. A dumbbell may feel more comfortable for some people, although the balance and loading sensation will differ.
Why is it called a Turkish Get-Up?
The name is traditionally associated with Turkish wrestling and strength-training practices, although the exact historical origin is not entirely clear.
How often should I perform Turkish Get-Ups?
One to three sessions per week may be appropriate depending on the weight, volume, and overall training plan.
Should I do Turkish Get-Ups on both sides?
Yes. Train both sides and use a load that allows good control on the more challenging side.
Which side should I start with?
Many people begin with the weaker or less coordinated side, then match the repetitions on the stronger side.
Can Turkish Get-Ups improve overhead strength?
They can improve overhead stability and confidence, but they should complement—not replace—pressing and pulling strength exercises.
What should I do if the Get-Up causes pain?
Stop, reduce the range, remove the weight, or practice only the comfortable stages. Persistent pain should be evaluated.
The Turkish Get-Up Is a Movement Skill
The Turkish Get-Up should not be treated like a race.
Its value comes from learning to control your body through multiple positions while maintaining a stable shoulder.
Start without weight. Master each stage. Add resistance only when the movement feels smooth and repeatable.
At Performance & Recovery Clinic in Basalt, Colorado, we help athletes and active adults determine which movements are appropriate for their body, injury history, and goals.
An assessment may examine:
Shoulder mobility
Rotator-cuff strength
Shoulder-blade control
Core stability
Hip mobility
Balance
Floor-to-standing ability
Previous injuries
Sport-specific demands
Care may include chiropractic adjustments, targeted manual therapy, individualized rehabilitation, shoulder-strength progressions, and Shockwave Therapy for appropriate tendon and soft-tissue conditions.
If shoulder pain, weakness, instability, or poor movement confidence is limiting your workouts, golf game, running, skiing, climbing, or daily activities, schedule an evaluation and let’s build a plan to help you move, feel, and perform better.
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