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The Turkish get-up is one of the most functional exercises you can do. The move takes you from lying on the floor to standing upright, all while holding a kettlebell above your head. The full-body exercise is great for improving coordination and shoulder stability so that you can lift heavy things and avoid injuring the vulnerable shoulder joint. It also trains the simple (but necessary) skill of getting off the floor, says certified personal trainer Sarah Polacco, fitness director of Achieve Fitness in Boston and StrongFirst Team Leader.

“The Turkish get-up is one of my favorite movements!” Polacco says. “Because you are moving from the floor to standing, and moving through a series of multiple steps, it forces you to think more about each move and to create overhead stability from multiple angles and positions. [Because of this], it is really great for shoulder health and can be really beneficial for someone rehabbing a shoulder injury (as long as there is currently no pain with the movement),” she adds.

While Polacco says that the move brings a wide variety of benefits—like learning to slow down and think through movements more intentionally, and building overhead strength and stability—she also notes that proper execution requires a few foundational skills. “Being able to bring your arm straight overhead without an elbow bend and without your back arching as well as being able to do a lunge are both skills needed in order to perform a full Turkish get-up,” she says.

“For individuals who are experiencing pain with overhead movements, cannot lock out their arm overhead, or have pain with lunges, you will want to address those issues first,” Polacco adds. You can try using a very light weight or just your body weight, but if you are still experiencing pain in either your knee or shoulder, stop and see a physical therapist or doctor to get it sorted out.

A Turkish get-up is a compound movement that’s made up of multiple smaller movements, so it can seem like an advanced move at first glance. And it kind of is, in terms of remembering the steps and nailing the muscle memory and coordination. But once you learn how to do each part, Polacco says you can do the move with body weight, light weight, or heavy weight, “making it adjustable for all skill levels.”