The Turkish get-up requires you to lift yourself from the ground to a standing position and then back down again, all while holding a weight above your head. It’s a technical movement that builds control, strength and stability – typically with lighter loads.
American strongman Mike Aidala sees it differently – at least when it comes to the weight. ‘Weightlifting is a solo attempt with yourself – it’s you vs the weight,’ he says. ‘The Turkish get-up specifically is a unique orchestra of movement that requires many elements to be in tune for it to happen.’
The Turkish Get-Up World Record
When he set a new world record of 118.6kg at the end of February, everything worked in perfect harmony. It had to, with the lift taking a staggering 45 seconds. Emphasising just how much control was required, Aidala held the barbell overhead in his right hand throughout, rising from the ground, standing tall, and then reversing the movement back down.
Fatigue didn’t prove too much of an issue either, despite 20 unsuccessful attempts over the previous two-and-a-half hours, along with multiple failures two days earlier. ‘The first day I failed in front of over 100 friends and family,’ Aidala wrote on Instagram. ‘I came back two days later and secured it.’
He added: ‘Guinness World Records official! Heaviest ever Turkish get-up. Coming back 48 hours after several close misses at 270+ lbs (123 kg) to get it done.’
Benefits of the Turkish Get-Up
The Turkish get-up is often seen as a premier functional movement. It tests strength, stability and coordination in patterns that mirror everyday actions – such as getting up from the floor, standing tall and controlling your descent back down.
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Mastering the movement can improve shoulder mobility and strength, while also developing full-body strength across multiple planes. Nearly every muscle is involved to some degree, with the core playing a key role in stabilisation throughout.
Although it challenges the entire body, it’s not an exercise best suited to progressive overload. Instead, it works well as a benchmark of overall strength and control, helping to highlight weaknesses you can address with more targeted training.
How to Improve Your Turkish Get-Up
While you’re unlikely to be attempting a 120kg lift any time soon, improving your Turkish get-up is relatively straightforward.
Start with lighter weights to learn the movement properly. The exercise demands coordination as much as strength, so you need to become comfortable managing multiple movement patterns at once. Take your time, then gradually increase the load.
You can also break the lift into individual components if you struggle at specific points. For example, if threading your leg through to a lunge position is an issue, practise that phase in isolation to build confidence and control.
