Kettlebell Turkish Get-up
Kettlebell Turkish Get-up is a resistance and coordination – turkish get-up exercise involving Deltoid, Obliques, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid, Obliques, Gluteus maximus
- Secondary muscles
- Triceps brachii, Serratus anterior, Quadriceps, Hamstring, Forearm grip muscles
- Exercise type
- Resistance and coordination – Turkish get-up
Exercise technique
- Start
Lie on your back; if holding the kettlebell upright in your right arm, bend your right knee and plant that foot.
- Elbow support
Keep the loaded arm vertical as you roll and rise onto your left elbow, watching the weight.
- Hand support
Place your left palm on the floor, open your chest and balance between your supports.
- Bridge and sweep
Push through your right foot to lift your hips, then sweep the left leg underneath and behind you to place its knee on the floor.
- Half-kneeling
Establish hip support before lifting your left hand, then bring your torso upright into a lunge position.
- Stand
Rise through the right foot to stand, keeping the kettlebell vertically above your shoulder.
- Return
Place your left knee behind you and slowly reverse the hand support, leg sweep, seated and supine stages.
Key technique points
- Keep the loaded arm upright under control.
- Regain balance at every support change.
- Place your supporting hand securely beneath your shoulder.
- Do not slide the planted foot during the leg sweep.
- Follow the stages in order.
- Learn the transitions with a light load first.
Common mistakes
Bending the elbow
Do not relax the raised arm during transitions; keep the load aligned through the wrist, elbow and shoulder.
Skipping stages
Do not jump into kneeling before establishing hand support; change your supporting surface under control at every stage.
Placing the free hand too far away
Do not put the supporting palm far from your torso; establish support that lets you balance over the shoulder.
Sliding the foot
Do not move the foot on the bent-knee side while sweeping the other leg underneath; retain a firm base for the bridge and kneeling transition.
Not watching the load
Do not turn your head randomly during difficult floor transitions; direct your gaze to help control the kettlebell vertically.
Descending too quickly
Do not drop from standing onto your back; reverse every stage while keeping the weight upright.
Frequently asked questions
Kettlebell Turkish Get-up: why is “Bending the elbow” a mistake?
Do not relax the raised arm during transitions; keep the load aligned through the wrist, elbow and shoulder.
Kettlebell Turkish Get-up: why is “Skipping stages” a mistake?
Do not jump into kneeling before establishing hand support; change your supporting surface under control at every stage.
Kettlebell Turkish Get-up: why is “Placing the free hand too far away” a mistake?
Do not put the supporting palm far from your torso; establish support that lets you balance over the shoulder.
Kettlebell Turkish Get-up: why is “Sliding the foot” a mistake?
Do not move the foot on the bent-knee side while sweeping the other leg underneath; retain a firm base for the bridge and kneeling transition.
Kettlebell Turkish Get-up: why is “Not watching the load” a mistake?
Do not turn your head randomly during difficult floor transitions; direct your gaze to help control the kettlebell vertically.
Kettlebell Turkish Get-up: why is “Descending too quickly” a mistake?
Do not drop from standing onto your back; reverse every stage while keeping the weight upright.
What should I focus on when doing Kettlebell Turkish Get-up?
Keep the loaded arm upright under control. Regain balance at every support change. Place your supporting hand securely beneath your shoulder. Do not slide the planted foot during the leg sweep. Follow the stages in order. Learn the transitions with a light load first.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.