← EXERCISE LIBRARYConditioning
Turkish Get-Up
A slow, loaded transition from lying to standing under an overhead bell. Builds shoulder stability, rolling strength and hip mobility under real load.
- 01Roll onto your side holding the bell in two hands, then roll to your back and press it up with one arm locked.
- 02Bend the loaded-side knee, foot flat, and take the free arm out at forty-five degrees on the floor.
- 03Punch the bell up and roll onto the free forearm, then straighten to the free hand.
- 04Bridge the hips high, sweep the straight leg back underneath into a half-kneeling lunge.
- 05Bring the torso upright, stand up, then reverse every step in the same order to return to the floor.
- 01Eyes on the bell until you are standing.
- 02Wrist straight, shoulder packed away from the ear.
- 03Slow is the point, this is not a race.
- 01Bent wrist under the bell, which puts the load on the joint instead of the stacked forearm.
- 02Rushing the roll to elbow, which loses the shoulder position and drops the bell behind the head.
- 03Skipping the hip bridge, which leaves no room to sweep the leg through and forces a scramble.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.