Half Turkish Get-Up

Body region

• Core
• Shoulders

Muscles

Main

• Deltoid
• Supraspinatus
• Transversus Abdominis

Helps

• Serratus Anterior
• Trapezius
• Rectus Abdominis
• Gluteus Maximus

Holds

• Erector Spinae
• External Oblique
• Internal Oblique

Equipment

• Kettlebell

Technique

1. Lie on your back holding a kettlebell straight up over your shoulder, same-side knee bent with foot flat and other leg straight.
2. Keep your eyes on the bell and roll up onto your opposite elbow.
3. Press through the elbow and foot to rise to the hand, with the arm overhead still vertical.
4. Lower back to the elbow and then the floor in reverse.

Cues

• Keep the arm overhead vertical and the eyes on the bell.
• Practice without weight until smooth.
• If the weight gets out of control, let it drop to the side away from you.

Common mistakes

• Letting the bell drift forward.
• Rushing the transitions.
• Using a weight too heavy to control overhead.

Alternatives

• Kettlebell Turkish Get-Up
• Dumbbell Turkish Get-Up