What equipment do you need for the turkish get up?

You need kettlebell to do the turkish get up.

What is a good turkish get up?

For men, a good turkish get up is about a 29 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 10 lb and elite lifters pass 88 lb. For women, the standards run from about 10 lb to 88 lb. The tier table above lists every rank from Bronze to Champion.

Core · Kettlebell

Turkish Get Up

How to do the turkish get up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Kettlebell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Abs & Core exercises Kettlebell exercises

How to do it

Hold a dumbbell overhead with one arm. Slowly stand up and lie back down in a controlled motion, keeping the weight stable.

1Brace your midsection and keep your torso tight; you should feel deep tension in your abs
2Extend the joint under control; you should feel the working muscle contract without locking out
3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
Don't use momentum or rush through the reps, quality trumps quantity

Muscles worked

The turkish get up works the biceps, triceps, mid chest, lats, lower back, upper abs, lower abs, quads, glutes, hamstrings, calves, front delts, forearms, upper traps, and obliques.