Build Full-Body Strength With These Turkish Get-Up Variations

Once you've mastered the Turkish Get-Up, move on to these challenging variations for even more gains.

Turkish Get-Ups are one of the best exercises to build total-body strength and stability. When we break the movement down into its different steps, we can emphasize different things, truly master the movement, and add variations to an already tough move. Try these Turkish Get-Up variations.

RELATED: Why the Turkish Get-Up Might be the World's Best Exercise

General Turkish Get-Up Setup

  • Use this setup for all variations to follow.
  • Lie on your back with a kettlebell in your right hand, your right knee bent and your knee pointed to the ceiling.
  • Your left leg should be angled out away from your body slightly, with the heel driven into the floor and a slight bend in the knee.
  • Keep your left arm flat on the ground by your side, pointed out away from your body at approximately the same angle as your left leg.

¼ Turkish Get-Up

  • This variation places a particular emphasis on your abs and is great to start with to progress to mastering a full Get-Up.
  • Keeping your eyes on the hand with the kettlebell, start the motion by rolling up to your left forearm, using your elbow as a pivot.
  • Continue until you are resting completely on your left forearm.

RELATED: How to Improve Your Turkish Get-Up

½ Turkish Get-Up

  • This next step adds a hip extension component to the already working upper body and core.
  • Complete all of the steps above for the ½ Get-Up.
  • Next, "roll" up on to your left hand and lift your hips off of the ground.

¾ Turkish Get-Up

  • Let's take the next step and progress even further.
  • Perform the ½ Get-Up and add the following.
  • Keeping your hips elevated, slide your left foot toward you until your knee is under you and you are in a half kneeling position, with the bell still locked out overhead.
  • Reverse the motion and return to the starting position.

Full Turkish Get-Up

  • Here we are, the final step.. Again perform the steps that got you to the ¾ Get-Up.
  • From a half kneeling position, stand up completely, keeping your arm locked out overhead.
  • Reverse the motion to get back to the starting position.

RELATED: The Turkish Get-Up for Youth Athletes

Gladiator

  • Let's take the Get-Up to another level. These are ridiculously hard and require immense levels of total body strength and stability.
  • Perform the ½ Turkish Get-Up with your hips elevated.
  • Using your left heel as a pivot point, swing your bent leg over until it rests directly on your left leg.
  • At this point, you should be in a high Side Plank with the bell extended overhead.
  • If possible, lift your top leg off the bottom leg slightly, hold for 1-2 seconds, and return it to a resting position on the other leg.
  • Reverse the motion and return to the starting position.

Bottoms-Up Turkish Get-Up

  • This variation should be done with caution and is only for advanced trainees who have mastered the Turkish Get-Up movement.
  • Start with a very light kettlebell (10-15 pounds) in your hand. Flip it upside down so the bottom of the bell is pointed toward the ceiling.
  • This "bottoms up" position should be used only by athletes with great shoulder stabilization abilities.
  • Perform any of the above variations with a slight twist in your grip.


Photo Credit: Getty Images // Thinkstock

Topics: LOWER BODY | UPPER BODY | BUILD MUSCLE | KETTLEBELL EXERCISES | TURKISH GET-UP