Turkish Get-Ups: The Ancient Exercise That Rules!
Most people don’t think of getting up off the floor as a workout—until they can’t do it easily anymore. Whether you’re 25 or 75, the ability to get down and back up again is a powerful indicator of your functional mobility, balance, and strength. And there’s one old-school exercise that trains all three at once: Turkish Get-Ups.
I have never been into weightlifting. When I was around twelve years old, Adam Frost (Frostbaum) acquired a weight set and, within months, underwent a shocking transformation. Upper body strength has never been my thing, and in gym class, I could never climb the ropes even a little, while Adam would fly up to the top without the help of his legs.
This blew my mind, but not enough to start lifting weights with him.
Fast forward fifty years, and I have finally succumbed though I am not doing bench presses or anything like that. I have discovered the Kettlebell, and particularly Turkish Get Ups.
This unique, whole-body movement has been around for centuries, and it’s recently made a strong comeback in modern fitness circles, especially in the world of kettlebell training. Let’s take a look at where it comes from, why it works so well, and how it can help you stay strong, mobile, and more confident on your feet—especially when icy winter sidewalks come calling, falling on ice being a specialty of mine.
The Humble Origins of the Kettlebell
The kettlebell might look like a cannonball with a handle, but its roots go deep.
Kettlebells originated in Russia in the 18th century, where they were used to weigh crops and goods at markets. But farmers and laborers soon discovered that swinging and lifting these weights builds serious strength and endurance. Eventually, kettlebells were adopted by Russian strongmen, athletes, and military personnel.
Today, kettlebells are used worldwide for dynamic strength training, offering a blend of cardiovascular challenge, coordination, and raw power—perfect for movements like Turkish Get-Ups.
What Is a Turkish Get-Up?
The Turkish Get-Up (TGU) is a full-body exercise that involves going from lying down to standing up—while holding a weight (usually a kettlebell) overhead the entire time. But as you will see in the video I start with a dumbbell.
When I first started researching kettlebells it was recommended that I begin with a 30 pounder. Taking it out of the box I immediately knew this wasn’t a good idea. Now I gathered a bunch of them ranging from ten to thirty pounds.
Turkish Get Ups are my favorite weight lifting exercise by far. It challenges nearly every muscle in your body, including:
- Shoulders and rotator cuffs
- Core (abs, obliques, deep spinal stabilizers)
- Glutes and hamstrings
- Quads and calves
- Grip and forearms
- Back and posture muscles
But what makes Turkish Get Ups unique isn’t just the muscles it trains—it’s the coordination, control, and mobility it demands. You’re not just standing up, you’re standing up under load, which forces your body to stay aligned, balanced, and connected.
The name of my yoga classes have changed from yoga to yoga, strength, and mobility. And when I teach Turkish Get Ups in class I always start with no weight, balancing a block on my outstretched hand from there we build up to the kettlebell.
Why the Turkish Get-Up Is So Good for You
Turkish Get Ups often called one of the most functional exercises in the world—and for good reason:
- Improves Core Strength
Your core works overtime to stabilize your spine as you move from the ground to standing and back again.
- Develops Shoulder Stability
Holding a kettlebell overhead throughout the movement requires rock-solid shoulder control, which is essential for injury prevention and upper-body strength.
- Enhances Hip Mobility and Control
Turkish Get Ups train you to use your hips instead of your back to get up—critical for long-term joint health and fall recovery.
- Builds Balance and Coordination
Every stage of the Turkish Get Up demands awareness of your limbs, breath, and timing, which sharpens neuromuscular control.
- Prepares You for Real-Life Scenarios—Like Falling
As someone who experiences winter slips and icy sidewalks every year, I can vouch for how valuable it is to actually practice getting up from the floor. It’s not just a fitness drill—it’s real-life training. The better you are at transitioning from the ground to standing, the less vulnerable you are when life (or ice) knocks you down.
The worst fall I took this winter was in an icy parking lot that led to a case of tennis elbow and a really sore sacrum, two injuries that are finally going away four months later.
Basic Turkish Get-Up Instructions (Bodyweight or Light Kettlebell)
Start with no weight, a yoga block, or even a shoe or water bottle until you feel confident in the movement.
- Lie on your side and roll onto your back while holding onto the block or kettlebell.
- From your back, extend the right hand holding the block (a shoe or water bottle are fine substitutes for a block) or bell straight up. With the right knee bent, extend the left arm and leg on the floor at a 45-degree angle.
- Come up onto your left elbow, keeping your eyes on the kettlebell. Then prop yourself up onto your left hand.
- Push through your right foot and left hand to lift your hips off the ground.
- Sweep your left leg under your body and behind you, placing your knee on the floor. I do this while keeping the foot and hip off the floor the whole time. You can start by sliding the foot along the floor until you are ready to advance. You’re now in a kneeling lunge position.
- Bring your left foot and ankle in line with the left knee and then stand up while keeping the kettlebell overhead the entire time.
- Reverse the movement to return to the floor, moving with control.
Take your time. The Turkish Get-Up isn’t about speed—it’s about precision and control.
Aging, Falls, and the Importance of Mobility
As we age, mobility isn’t just about being “in shape.” It’s about independence. One of the top reasons older adults lose autonomy is because they can’t get up after a fall. Loose ankles, icy sidewalks, wet floors, or just poor footing can take anyone down—but what happens next depends on your body’s readiness.
The Turkish Get-Up mimics this real-life challenge:
You’re on the ground.
You need to get up safely.
You need strength, coordination, and confidence.
Learning the Turkish Get Up and doing them regularly builds those abilities before you need them. It’s a kind of insurance policy for your future self.
The Turkish Get-Up is more than a kettlebell trick—it’s a full-body resilience exercise rooted in ancient strength traditions. It improves strength, balance, and mobility, and perhaps most importantly, it trains you for life’s unexpected challenges.
If you’ve ever struggled to get up from the floor, or felt that sharp stab of panic after slipping on anything, this is your sign: start practicing. Even a few reps per week can make a huge difference.
So grab a kettlebell—or just start with your bodyweight—and give it a go. Because staying strong enough to get up means staying independent, upright, and ready for whatever life throws at you.