While Kettlebell swings may be the most popular type of kettlebell training, Turkish get-ups provide unmatched fitness benefits. Fitness Coach Mark Wildman says, “You get a lunge pattern, a press pattern, a side bend pattern, and a loaded sit-up all in one exercise — about eight core human fundamental movements,” with minimal time commitment.
Turkish get-ups may look simple, but hands-on practice reveals their complexity. Wildman revealed crucial mistakes most people make with performing Turkish get-ups, limiting their potential:
[Related: The Best Beginner Workout Plan To Start Your Fitness Journey]
Turkish Get-Up Mistakes
“People tend to make major mistakes for the first several years that prevent them from advancing to a heavier weight,” Wildman asserted. Your hands and knees make or break your ability to progress with Turkish get-ups. Avoid the following:
1. The Wrong Hand Position
From your back, press the kettlebell with one arm and lay the opposite arm at a 45-degree angle, palm flat on the ground.
“Roll onto the elbow, and the hand should be almost in the exact same spot, maybe 1% movement,” Wildman demonstrated.
Pulling the arm in to make the get-up easier prevents the necessary rotation to advance the technique. If teaching someone the get-up, Wildman recommends placing a hand over theirs. “[Most beginners] are unaware their hand is moving,” he explained.
When you drop your knee back to the floor, align your arm with your thigh at the same 45-degree angle.
2. Incorrect Knee Placement
“The knee should come all the way back behind your hand so that when you orient upright, your [legs are 90 degrees],” Wildman instructed. This forms a strong base and maintains balance as you drive through the leg to stand up.
3. Short Stepping on Descend
As you return to the ground, stepping back too short causes instability and prevents the back leg from stepping through. “Step back all the way so your lead leg remains 90 degrees and your heel stays on the ground,” Wildman queued.
The Smartest Way to Progress
While it’s tempting to shoot for the moon, “Once your kettlebell gets above 32 kilograms, these alignments change,” Wildman explained. They’re also much more expensive and not worth the squeeze for most. Instead, work on refining the Turkish get-up technique up to 32 kilograms.
“Every movement can be broken into small pieces and practiced for years. It should be the basis of your fitness.”
—Mark Wildman
Wildman recommends prioritizing Turkish get-ups or similar, total-body unilateral exercises. As he mentioned, “Getting up off the ground is a fundamental human skill, and you should be really good at it. Trade [weight for complexity],” and use your core to lift the weight.
Practicing Turkish get-ups for five to 10 minutes twice weekly can yield significant strength and functional improvements, transferring to daily activities.
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Featured image: @markwildman on Instagram
