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Kettlebell Turkish Get Up

Kettlebell Turkish Get Up

The Kettlebell Turkish Get-Up (TGU) is a multifaceted exercise that has gained popularity in recent years for its remarkable ability to enhance overall physical fitness. Its roots, however, trace back to ancient Turkish wrestling traditions. Also known as the kettlebell get up, the TGU was employed to cultivate strength, stability, and flexibility among wrestlers.

What this article covers:

In the early 20th century, the TGU found its way into the world of physical culture and was embraced by strongmen and athletes. Although its popularity diminished during periods of specialized strength training, it has made a resurgence in recent times, thanks in part to the revival of kettlebell training and functional fitness.

turkish getup with kettlebell

History and Background

The TGU is a compound exercise that may appear complex at first glance. Yet, when broken down into steps, it becomes accessible to individuals of varying fitness levels. To perform a Turkish Get-Up, you begin lying on your back, kettlebell in hand, and follow a sequence of movements to ultimately return to a standing position.

Benefits of the Turkish Get-Up

The Turkish Get-Up offers a multitude of advantages for those who incorporate it into their fitness routines. One of its primary benefits is its capacity to engage nearly every muscle group in the body, promoting balanced strength development.

In addition to full-body strength, the TGU enhances stability, particularly in the shoulder and hip joints. This improvement in stability is essential for injury prevention and enhanced performance in daily activities. The exercise also contributes to improved flexibility and mobility, as it necessitates a wide range of motion in various joints.

Furthermore, the TGU builds a strong core, as maintaining core stability throughout the exercise is paramount. Lastly, performing the TGU requires concentration and mental focus, fostering a stronger mind-body connection.

Safety Considerations

Prioritizing safety is crucial when incorporating the Turkish Get-Up into your fitness routine. Here are some key safety considerations:

  • Beginners should start with a light kettlebell to master proper technique before progressing to heavier weights.
  • Seek guidance from a qualified trainer to ensure you are performing the TGU correctly.
  • Always warm up before attempting the TGU to prepare your muscles and joints for the movement.
  • Execute each step of the TGU with control and precision to reduce the risk of injury.
  • Listen to your body – if you experience pain or discomfort during the exercise, cease immediately and consult with a healthcare professional.


The Turkish Get-Up is a timeless exercise with a rich history that continues to prove its effectiveness in modern fitness. Its multifaceted benefits for strength, stability, mobility, and core strength make it a valuable addition to any workout program. However, it is imperative to approach the TGU with the correct technique and safety precautions to fully harness its transformative potential for your fitness journey. Embrace this ancient exercise and master the Turkish Get-Up to unlock its benefits and elevate your physical fitness. 

turkish get up kettlebells