Kettlebell Get-Up •06.Dez 2025
Why Get-Up?
Why Get-Up?The Get-Up is one of the most valuable exercises in functional training – and for good reason. At StrongFirst, it is not simply understood as a pure strength exercise, but as a complex whole-body pattern that combines strength, stability, mobility and coordination.
The decisive factor here is not the weight, but the execution. Before adding weights, you should first practise the movement without weights or with a very light kettlebell. The aim is to master the pattern step by step. Every part of the movement should be controlled – without swing, haste or unnecessary momentum.
It trains the entire body at once. As you lift yourself up from a lying position and hold the weight of the kettlebell steadily above your head, your legs, core, back, shoulders and arms work together. This not only builds strength and muscle mass, but also significantly improves joint stability, mobility and coordination. It also promotes body control and awareness of your overall posture – perfect for sports, everyday life and injury prevention.
The Geo-Up as a ‘movement test’ for your posture.
The get-up shows where the body deviates, where stability is lost and which chains do not work together optimally. It reveals what often remains hidden in everyday movements. Every transition – from lying down to sitting up, from a supported position to an upright position – is performed consciously. Those who perform the exercise slowly and with full control will immediately recognise where their weaknesses lie: is there a lack of shoulder stability, core strength or hip mobility? This is precisely where the get-up is particularly valuable – it is not only a training exercise, but also a diagnostic tool.
When performed correctly, the get-up not only develops strength, but also a deeper body awareness. It trains patience, technique and precision – qualities that are valuable far beyond training. Those who learn it with respect and mindfulness lay a strong foundation for healthy, sustainable movement.
Conclution:
The Turkish Get-Up is more than just an exercise – it is a holistic test of strength, stability and body control. Learn how to perform this complex movement correctly and reap the maximum benefits for your health, everyday life and athletic performance.
The history of this exercise
The Turkish Get-Up has its origins in 19th century Turkish wrestling culture. For the athletes of that time, it was more than just an exercise – it was proof of true strength and body control. Anyone who could perform a heavy get-up in a controlled manner was considered fully prepared for combat: strong, agile and stable at the same time.
This tradition lives on today. The get-up challenges the whole body, balancing mobility and strength while training focus and control. This is precisely why it has become a key element in modern training systems such as kettlebell training.
Whether you are an athlete, martial artist or fitness enthusiast, once you master the get-up, you will immediately appreciate its value: every repetition is a test of strength, stability and willpower. No wonder it is regarded worldwide as one of the most valuable functional exercises.
How the workshop works
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Technique step by step
We break down the get-up into clear movements and practise each phase carefully. -
Mobilisation/ Mobility
Your shoulders, hips and torso are prepared so that you can perform the exercise safely and freely. -
Savety & Controll
Clean technique is paramount – we deliberately start off gently and only increase the intensity once the movement has been mastered. -
Strength for the whole body
Targeted exercises strengthen shoulders, core and legs – for greater stability when getting up and in everyday life. -
Liquid execution
Finally, combine all the steps into one controlled, powerful movement.
Learn the Turkish Get-Up from scratch and experience how much it improves your strength, stability and body control!
Falks PT-Lounge
Südallee 41
54290 Trier
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