Kettlebell Turkish Get-Up (Squat style)

Kettlebell Turkish Get-Up (Squat style) is a full-body strength - squat-transition get-up exercise involving Deltoid, Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Deltoid, Quadriceps, Gluteus maximus
Secondary muscles: Abdominals, Triceps brachii, Serratus anterior
Exercise type: Full-body strength - squat-transition get-up

Exercise technique

Supine start
Hold the bell vertically in one arm and bend the same-side knee.
Side support
Rise under control onto the free elbow and then the hand.
Seated transition
Support your hips while maintaining the load column.
Foot placement
Bring both feet beneath you to establish a squat base.
Squat balance
Balance in a low squat with the weight overhead.
Stand
Push through both legs to stand.
Reverse sequence
Return to the squat, then lower through hand and elbow support to your back.

Key technique points

Do not substitute a lunge transition for this squat variation.
Do not stand before both feet are fully planted.
Keep the loaded elbow extended throughout.
Do not rotate the pelvis sideways in the squat.
Do not let the arm fall forward while rising.
Maintain the support sequence when returning to the floor.

Common mistakes

Rising from one knee

The squat-transition variation changes.

Narrow foot base

Overhead squat balance decreases.

Weight falling forward

The torso is pulled ahead of the feet.

Collapsing wrist

The load column is disrupted.

Skipping supports

A controlled floor return becomes harder.

Rushing foot placement

Load transfers before the squat base is established.

Frequently asked questions