Make Your Shoulders Happy with the Bottoms Up Turkish Get Up

Last week I wrote about the Bottoms Up Kettlebell grip and waiters walk.

We talked about how and why I like to use them in Wild Geese, and how they benefit the shoulder.

Thanks to every one who got in touch following that post, it seems there’s a need for more information on the issue of shoulder friendly training.

So without further ado, lets pick up where we left off last week.

(If you missed the previous post, click HERE)

Now the next of my favourite Bottoms Up Kettlebell drills is the Turkish Get Up.

The Turkish Get Up done well is an excellent drill for shoulder health by itself.

I’ve chatted with several physiotherapists on this subject, and so far, non have disagreed.

But if we turn that Kettlebell upside down we take it to the next level.

World renowned strength coach and shoulder expert Eric Cressey of Cressey Sports & Performance, a guy who built a name for keeping baseball players healthy, is a huge advocate of this.

He said in one post, “it gives the athlete a proprioceptive rich experience”

Or something……

Sorry Eric.

Essentially we’re starting on our back, rolling to our side and then sitting up. All while stabilising a load overhead.

Now, if that load itself is unstable, we’ve a shed load of work to do in our shoulder complex to keep the weight steady as our body moves around underneath it.

We use the half getup  a lot with our injured guys. We use a full Bottoms Up Turkish get up less frequently, sometimes as a warm up for regular Get Ups with heavier loads.

This video explains the details of how to go about the lift and how to get the most out of it:

Make sure you’re subscribed to ensure you don’t miss it

Get Your Copy of The Ultimate Guide to the Kettlebell Swing, simply enter your email address to download:

Email Address:

Leave this field empty if you're human:

Till next time


Dave Hedges

#turkishgetup #Shoulderrehab #ikff #BottomsUpTurkishGetUp #shoulderprehab #bottomsupkettlebell #shoulderhealth #HalfGetup


Mon - Fri: 7am - 10pm


WG-Fit is a small gym with a family feel.
Our Coaches have come up through martial arts so have a keen interest in well rounded strength, mobility and endurance with a view to an always ready performance ability.

We specialise in kettlebells, bad jokes and great training.

  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
  • Vimeo Social Icon
  • YouTube Social  Icon

- Personal Training

- Online Training

- AiM Sports Therapy

- Bad Jokes

- Great music!


14 Magennis Place
Dublin 2

© 2023 by Dr. Repair. Proudly created with