Liftorra Open Liftorra

Full body ยท Full body

Turkish Get-Up

A compound full body exercise for the front delts and abs, done with a kettlebell. It also works the glutes, obliques and triceps.

Kettlebell Compound Reps and weight Also called: tgu, get up

Muscles worked

Primary

Front delts and Abs

Do most of the work.

Secondary

Glutes, Obliques and Triceps

Help during each rep.

  • Front deltsFront of the shouldersPrimary
  • AbsFront of the trunkPrimary
  • GlutesHips and seatSecondary
  • ObliquesSides of the trunkSecondary
  • TricepsBack of the upper armSecondary

How to do it

  1. Pick your kettlebell. Choose a weight you can control for every rep of the set.
  2. Brace before every rep.
  3. Move smoothly. Legs, hips and arms in sequence.
  4. Stop the set when the form breaks, not when you are empty.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Rushing the reps. Each rep starts from a braced, balanced position.
  • Training to failure. Stop when form breaks; these movements get sloppy fast when tired.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.