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How (and why) to master the Turkish get-up

Put the kettle on for this peerless, functional whole-body move

turkish get up
KAT WIRSING

The Turkish get-up is one of the best functional moves you can do. You’ll need mobility, stability and strength as you move through a series of twists, lunges and sit-ups – all completed with a weight locked out overhead – working your entire body in just one movement. ‘This move is functional in that it’s essentially one you perform daily: getting up from lying down,’ says Harry Grosvenor, head coach at Virgin Active UK. ‘It challenges the core, but you’ll also feel your shoulders, quads and hamstrings working,’ he adds.

How do you do a Turkish get-up?

1.Lie on your back with a kettlebell in your right hand in front of your shoulder.

    KAT WIRSING

    2. Bend your right leg and place your foot flat on the floor. Extend your left arm and leg to the side at 90- and 45-degree angles respectively and press the kettlebell upwards.

    turkish get up
    KAT WIRSING

      3. Rise on to your left forearm and push into the palm of the left hand to sit up.

      turkish get up
      KAT WIRSING

      4. Then push through your right heel and lift your hips until your right thigh is parallel to the floor.

      turkish get up
      KAT WIRSING

      5. In one fluid motion (easier said than done), lift your torso and slide your left leg directly behind you.

      turkish get up
      KAT WIRSING

      6. Swivel your left shin to the left so that your foot is straight behind you; raise your torso to come into a half-kneeling lunge.

      turkish get up
      KAT WIRSING

      7. Drive through your right heel to stand, moving your feet to hip-width apart. Now reverse it to complete the rep. Work up to 2 or 3 sets of 5 reps on each side.

      turkish get up
      KAT WIRSING

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