Kettlebell Turkish Get-Up
Carry, kettlebell, front delts and abdominals
The Turkish get up takes you from lying on the back to standing with a kettlebell held overhead on a straight arm the whole way, then back down. It trains the shoulder to hold the bell steady, with the trunk, glutes and hips moving you through each step. It suits people who want slow, careful control of the whole body, learned first with a light bell or no bell.
Setting up
- Lie on the back with a kettlebell beside one shoulder.
- Grip it with both hands, roll toward it and press it up on a straight arm.
- Bend the knee on the same side as the bell and set that foot flat, the other leg straight out.
How to do a kettlebell Turkish get-up
- Keep the eyes on the bell and roll up onto the opposite elbow, then the hand.
- Push the hips up and sweep the straight leg back under you to kneel.
- Bring the torso upright on one knee, the bell still overhead.
- Stand up from the kneeling lunge.
- Reverse every step to lie back down, slowly.
Breathing. Breathe steadily through each step, breathing out as you move from one position to the next.
Muscles worked
- Mainly
- Front delts and abdominals
- Also
- Glutes, obliques and triceps
Common mistakes
- Bending the arm holding the bell. A locked arm keeps the bell over the shoulder, so press it straight up the whole time.
- Rushing from step to step. Each position is a place to settle, so pause before the next one.
- Looking away from the bell. Eyes on the bell keep the arm in line, so watch it until you stand.
Easier and harder
- Easier
- Kettlebell Halo
- Harder
- Kettlebell Windmill
Guide
