Turkish Get-Up (Dumbbell)
What you'll gain
Links shoulder stability, hip mobility, and trunk control in one continuous sequence.
Gives coaches a floor-to-stand teaching clip that works with a dumbbell, not only a kettlebell.
Exposes left-right differences in mobility and overhead control that isolated lifts miss.
Step-by-Step Instructions
- 1
Lie on your back with one dumbbell pressed straight up and the same-side knee bent, foot flat.
- 2
Extend the free arm on the floor at about 45 degrees and keep eyes on the dumbbell.
- 3
Roll onto the free elbow, then post onto that hand while the overhead arm stays locked.
- 4
Bridge the hips, sweep the straight leg back to a half-kneeling stance, and lift the posted hand.
- 5
Stand up from the lunge without letting the dumbbell drift off the shoulder stack.
- 6
Reverse every step to the floor, then switch sides on the next set.
Common Mistakes
Bending the overhead elbow or letting the load drift forward of the shoulder.
Rushing the roll and losing the packed shoulder before the hand posts.
Skipping the hip bridge and dragging the trailing leg through instead of sweeping it.
Looking away from the dumbbell so the spine rounds during the stand.
About This Exercise
The Turkish get-up is a scripted path from lying to standing and back, not a single-joint rep. It can be loaded with a dumbbell as well as a kettlebell, and the overhead arm stays extended while the body rolls to the elbow, posts to the hand, bridges, sweeps to half kneeling, and stands. The shoulder girdle holds the load; the obliques and deep trunk keep the spine quiet; the glutes and hamstrings drive the bridge and the stand. A dumbbell is a valid odd-object load for the same sequence. For a catalog this clip is the dumbbell sibling of the kettlebell get-up. It belongs in full-body warm-up flows, mobility libraries, and coaching pages that need the floor-to-stand sequence shown with a hex dumbbell rather than a bell.
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Floor-to-stand sequence performed with one dumbbell locked out overhead through every transition.
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Specifications
Built for
- Full-body warm-up blocks in kettlebell and dumbbell programs.
- Mobility libraries that need a loaded floor-to-stand sequence.
- Coaching pages that break the get-up into roll, bridge, sweep, and stand.
- Return-to-floor skill work for older-adult or fall-prevention app flows.
Muscles Worked
Details
License Includes
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