Kettlebell Turkish Get-Up

Body region

• Core
• Shoulders
• Glutes
• Legs

Muscles

Main

• Deltoid
• Rectus Abdominis
• External Oblique
• Transversus Abdominis

Helps

• Serratus Anterior
• Gluteus Maximus
• Gluteus Medius
• Rectus Femoris
• Vastus Lateralis
• Triceps

Holds

• Supraspinatus
• Infraspinatus
• Trapezius
• Erector Spinae
• Flexor Digitorum Superficialis

Equipment

• Kettlebell

Technique

1. Lie on your back holding a kettlebell in one hand, arm straight up, with the same-side knee bent and foot flat; the other arm and leg rest out to the side.
2. Keep your eyes on the bell, roll onto your opposite elbow, then press up onto your hand.
3. Drive through the planted foot and lift your hips high into a bridge.
4. Sweep the straight leg back under you to a kneeling position, then turn the back knee and hips so you are in a half-kneeling lunge with the torso upright.
5. Stand up from the lunge with the bell still locked out overhead.
6. Reverse every step slowly to return to the floor.

Cues

• Keep your arm vertical with the wrist straight and the bell stacked over the shoulder.
• Look at the bell for the first half, then at the horizon once you are standing.
• Move slowly and pause in each position.
• If the bell gets out of control, let it drop to the side away from you.

Common mistakes

• Letting the elbow of the bell arm bend or drift.
• Rushing through the transitions.
• Starting with a bell that is too heavy to control; learn the pattern with no weight or a shoe on the fist first.

Alternatives

• Plank
• Side Plank