The Turkish Get-Up: How to Learn It in Stages With a Dumbbell
The Turkish get-up is a slow movement in which you go from lying on your back to standing, and back down again, while holding a weight straight above you in one hand. It trains shoulder stability, hip mobility and trunk control all at once. The best way to learn it is in stages: practise each of its positions with no weight, then with a shoe balanced on your fist, and only then with a light dumbbell. A dumbbell works perfectly well in place of the kettlebell it is usually associated with, provided you grip it firmly and keep your wrist straight. Most people need several weeks of practice before the full movement feels smooth.
Why bother with something so complicated
Very few exercises ask the shoulder to stay stable while the rest of the body moves around it through so many angles. During a get-up the arm stays vertical while you roll, prop, bridge, kneel and stand underneath it. That builds a particular kind of shoulder strength, the ability to hold position under load, that pressing alone does not.
It also asks for hip and upper back mobility, single-side trunk strength and coordination. It is slow, which makes it a good teaching tool: you cannot hide faults with speed. I use it in small doses with clients who sit at desks all day, because it moves them through positions they rarely visit.
It is not a fitness test and should never be done quickly or to fatigue.
Before you pick up a weight
You need two things. First, a comfortable, straight-arm overhead position: if pressing a dumbbell overhead with a locked elbow hurts or your back arches badly, start with upper back mobility work and come back to this. Second, enough space: about two metres by two metres, clear of benches and other kit.
Learn it unloaded first. Then balance a shoe on your raised fist and do the whole thing without it falling off. That tells you, very honestly, whether your arm is staying vertical.
The get-up, position by position
Described for the right hand holding the weight. Your eyes stay on the weight for most of the way up.
- Start position. Lie on your back. Right arm straight up, holding the dumbbell, knuckles to the ceiling and wrist straight. Right knee bent, right foot flat on the floor. Left arm and left leg out on the floor at about 45 degrees from the body.
- Roll to the elbow. Push through the right foot and punch the weight towards the ceiling, rolling up onto your left forearm. Chest stays open, not collapsed forwards.
- Up to the hand. Push from your elbow onto your left hand, arm straight. You are now sitting tall with your left hand behind you.
- High bridge. Drive through the right foot and lift your hips until your body is straight from left shoulder to right knee. The dumbbell is still vertical above your shoulder.
- Sweep the leg through. Swing your left leg underneath you and place the left knee on the floor roughly in line with your left hand. You are now in a three-point position: hand, knee, foot.
- Windscreen wiper to half kneeling. Lift your chest so you are upright in a half-kneeling lunge. Turn the back foot so it points straight behind you. Now look forwards.
- Stand up. Drive through the front foot and stand, weight still overhead, arm locked.
Then reverse every step, just as slowly, to get back down. The way down is where most people get sloppy and where most control is built.
A sensible learning plan
| Week | Practice | Dose |
|---|---|---|
| 1 | Steps 1 to 3 only, no weight, then with a shoe on the fist | 3 x 3 each side |
| 2 | Steps 1 to 5 with a shoe, then a very light dumbbell | 3 x 2 each side |
| 3 | Full get-up, unloaded or with a shoe | 3 x 1-2 each side |
| 4 onwards | Full get-up with a light dumbbell, adding weight slowly | 3-5 x 1 each side |
Singles, one rep each side, are the norm. One careful get-up takes 30 to 60 seconds. Rest as long as you need between them.
Dumbbell versus kettlebell
The get-up is usually taught with a kettlebell, because the weight sits behind the forearm and feels stable. A dumbbell is a perfectly good alternative and is what we use in our studio. The differences are small but worth knowing:
- Hold the dumbbell by the middle of the handle, gripping firmly so it does not tip.
- Keep the wrist straight, knuckles to the ceiling. A bent-back wrist under load is uncomfortable and unstable.
- Start lighter than you would with a kettlebell, because balance at the end of the arm is slightly harder.
For a broader comparison of the two tools, see kettlebells versus dumbbells.
Common faults
- Arm drifting. The weight drifts towards the face or out to the side. The arm must stay vertical over the shoulder in every position.
- Bent elbow. A soft elbow puts load on the joint and the triceps. Keep it locked.
- Shrugged shoulder. The working shoulder creeps up towards the ear. Keep it pulled gently down into its socket.
- Rushing the transitions. Every position should be a place you could pause.
- Collapsing onto the support arm. Push the floor away rather than leaning into the shoulder.
- Losing sight of the weight early. Watch it until you are half kneeling.
If you ever lose control, let the weight go to the side, away from your body. Do not try to save it with a bent arm. That is one reason the get-up is best learned light and with someone watching.
Who should take care
The get-up loads one shoulder for an extended time, so anyone with shoulder pain, previous dislocation or reduced overhead movement should start unloaded and get the shoulder assessed. Check with your GP or a physiotherapist first if you have a current injury, a heart condition or high blood pressure, are pregnant or postnatal, or are returning to exercise after a long break.
The NHS physical activity guidelines include strength and balance work for adults, and the get-up covers both, but it works best as one exercise within a balanced plan.
The get-up is much easier to learn with a coach beside you, catching faults in real time. It is something we teach regularly in the private studio. If that appeals, look at 1-1 personal training at The Highgate House, or read more on our homepage.
Questions we get asked
How heavy should my Turkish get-up be?
Much lighter than your overhead press. Start with nothing, then a shoe, then the lightest dumbbell. Add weight only when every position is solid.
How many reps should I do?
Singles. Three to five per side, rested, is a typical working session.
Is the get-up a core exercise?
It trains the trunk heavily, but also the shoulders, hips and coordination. It is a full-body skill.
Can a complete beginner learn it?
Yes, with patience and good coaching. Our personal training sessions break it into stages so it never feels like too much at once.
Book with The Highgate House
Ready to start training properly? Email us at [email protected] with the service and the day that suits you, and we will come back to you with times.
Visit The Highgate House · Private personal training
The Highgate House, Archway Road, Highgate, London N6.
