Kettlebell Turkish Get-Up (Lunge style)
Kettlebell Turkish Get-Up (Lunge style) is a full-body strength and coordination exercise involving Deltoid, Gluteus maximus, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid, Gluteus maximus, Quadriceps
- Secondary muscles
- Abdominals, Triceps brachii, Serratus anterior, Hamstrings
- Exercise type
- Full-body strength and coordination
Exercise technique
- Floor start
Lie face up holding the bell vertically with one arm.
- Same-side knee
Bend the loaded-side knee and plant that foot.
- Elbow support
Rise under control toward the opposite elbow.
- Hand support
Push onto the free palm into a seated position.
- Leg sweep
Lift your hips and sweep the free leg underneath into half kneeling.
- Stand
Stand from the lunge while keeping the bell vertical.
- Return path
Reverse through lunge, hand, elbow and back support.
Key technique points
- Align loaded wrist and elbow overhead.
- Do not rush the transitions together.
- Keep the free hand planted.
- Make room at the hips when bringing the knee underneath.
- Keep the weight vertical as torso angles change.
- Control the descent as carefully as the ascent.
Common mistakes
Bending the loaded elbow
The overhead support column is lost.
Incomplete hand placement
Balance decreases during the leg transition.
Fast leg sweep
The knee cannot find a controlled position.
Weight drifting sideways
Transitions between supports become harder.
Squatting instead of lunging
The standing path of this variation changes.
Skipping the descent sequence
The return to the floor under load becomes uncontrolled.
Frequently asked questions
Kettlebell Turkish Get-Up (Lunge style): why is “Bending the loaded elbow” a mistake?
The overhead support column is lost.
Kettlebell Turkish Get-Up (Lunge style): why is “Incomplete hand placement” a mistake?
Balance decreases during the leg transition.
Kettlebell Turkish Get-Up (Lunge style): why is “Fast leg sweep” a mistake?
The knee cannot find a controlled position.
Kettlebell Turkish Get-Up (Lunge style): why is “Weight drifting sideways” a mistake?
Transitions between supports become harder.
Kettlebell Turkish Get-Up (Lunge style): why is “Squatting instead of lunging” a mistake?
The standing path of this variation changes.
Kettlebell Turkish Get-Up (Lunge style): why is “Skipping the descent sequence” a mistake?
The return to the floor under load becomes uncontrolled.
What should I focus on when doing Kettlebell Turkish Get-Up (Lunge style)?
Align loaded wrist and elbow overhead. Do not rush the transitions together. Keep the free hand planted. Make room at the hips when bringing the knee underneath. Keep the weight vertical as torso angles change. Control the descent as carefully as the ascent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.