What you'll gain

Trains overhead shoulder stability through a full range of body positions.
Builds trunk and hip control in transitions rather than a static hold.
Exposes side-to-side asymmetries that bilateral lifts hide.

Step-by-Step Instructions

1
Lie on your back and press the kettlebell straight up over the shoulder with a firm grip.
2
Bend the knee on the loaded side and plant that foot, with the free arm out at forty-five degrees.
3
Drive through the planted foot and roll up onto your forearm, then post onto your hand.
4
Lift your hips and sweep the straight leg back underneath you into a half-kneeling position.
5
Bring the torso upright and stand out of the lunge, keeping your eyes on the kettlebell.
6
Reverse every step in order to return to the floor and finish the repetition.

Common Mistakes

Losing the vertical arm as you sit up, which shifts the load onto a rotated shoulder.
Rushing the roll to the elbow, which turns the sequence into a sit-up and skips the hip work.
Sweeping the trailing leg without first lifting the hips, which leaves you stuck in a low, unstable position.
Starting with a heavy bell before the sequence is memorized, which is where most shoulder tweaks happen.

About This Exercise

The Turkish get-up is a scripted sequence rather than a rep. You start supine with the kettlebell pressed over the shoulder, roll to the elbow, post to the hand, bridge the hips, sweep the trailing leg through to half kneeling, stand, then reverse every step. The overhead arm never moves relative to the torso, so the shoulder works as a stabilizer while the obliques, glutes and hip musculature drive the transitions. The abdominals are the primary target, with the deltoids and glutes close behind. For a product this clip earns its place as the flagship kettlebell asset. It is long enough to justify a full-screen demo, it is the movement users most often ask to see step by step, and it gives a warm-up or mobility block something more interesting than another arm circle.

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