The kettlebell Turkish get up is a complex, full-body movement that targets the glutes and also works the quadriceps, hamstrings, and core. It requires strength, coordination, balance, and mobility, making it a challenging exercise.
Also Works
QuadricepsHamstringsCore
How to Perform
1
Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder.
2
Bend your right knee and place your right foot flat on the ground, keeping your left leg extended.
3
Pressing through your right foot, lift your hips off the ground, coming into a bridge position.
4
Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground.
5
Rotate your torso to the left, bringing your left hand to the ground for support.
6
Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position.
7
From the kneeling position, stand up, keeping the kettlebell extended overhead.
8
Reverse the movement to return to the starting position.
9
Repeat the exercise on the other side, starting with the kettlebell in your left hand.
Pro Tips
•Keep your eyes on the kettlebell for the first half of the movement (floor to kneeling) to maintain shoulder stability.
•The squat-style get-up transitions from the half-kneeling position by sweeping the rear leg forward into a squat instead of lunging up. This requires more mobility.
•Move through each position deliberately. The Turkish get-up is a skill exercise, not a speed exercise.
Common Mistakes
•Rushing through the transitions instead of pausing at each position to ensure stability.
•Bending the overhead arm, which destabilizes the kettlebell and puts the shoulder at risk.
•Skipping the roll-to-elbow and elbow-to-hand transitions, which are critical for building the foundation of the movement.
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