Fysiqal

Carry & Anti-Movement Core · Advanced

Turkish Get-Up

Isolation carry & anti-movement core exercise using kettlebell.
Turkish Get-Up demonstration (no audio).
Difficulty
Advanced
Equipment
Kettlebell
Mechanics
Isolation
Sides
Unilateral
Main plane
Sagittal

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How to do the Turkish Get-Up

Cues reviewed by Kwabena Osei on

Setup

Lie on your back holding the weight straight up over your shoulder with a locked-out arm, same-side knee bent, foot flat on the floor.

  1. Move through each checkpoint deliberately (roll to an elbow, then a hand, bridge the hips through, sweep the back leg to kneeling, then stand) -- this is a controlled, step-by-step sequence, not a rushed movement.

  2. Keep your eyes on the weight overhead throughout, and keep the supporting arm locked out the entire time.

  3. Reverse the same sequence, checkpoint by checkpoint, to return to the floor.

Common mistakes

  • Rushing between checkpoints instead of pausing to confirm control at each position.

  • Letting the working arm bend or the eyes drop off the weight, both signs you've lost control of the lockout.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder flexionprimary action

    Anterior deltoid (prime mover, high emphasis); Medial deltoid (synergist, moderate emphasis); Supraspinatus (stabilizer, high emphasis); Infraspinatus (stabilizer, moderate emphasis); Subscapularis (stabilizer, moderate emphasis); Teres minor (stabilizer, moderate emphasis); Triceps brachii (stabilizer, moderate emphasis); Serratus anterior (stabilizer, moderate emphasis)

  • Hip extensionsecondary action

    Gluteus maximus (prime mover, moderate emphasis); Biceps femoris long head (synergist, moderate emphasis); Semitendinosus (synergist, low emphasis); Semimembranosus (synergist, low emphasis)

  • Knee extensionsecondary action

    Rectus femoris (synergist, moderate emphasis); Vastus lateralis (synergist, moderate emphasis); Vastus medialis (synergist, moderate emphasis); Vastus intermedius (synergist, low emphasis)

  • Spine lateral flexionsecondary action

    Rectus abdominis (stabilizer, high emphasis); External oblique (stabilizer, high emphasis); Internal oblique (stabilizer, high emphasis); Transverse abdominis (stabilizer, moderate emphasis); Quadratus lumborum (stabilizer, moderate emphasis); Erector spinae (stabilizer, moderate emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.