Move from lying to standing while holding a kettlebell locked overhead, using coordinated hip drive and core tension; the pattern trains whole-body strength with strong demand on core and shoulder stability.
How to do the Kettlebell Turkish Get Up#
- Lie on your back with the kettlebell in one hand, that knee bent and foot flat, and place the free arm on the floor at an angle.
- Extend the kettlebell arm so it is steady overhead and brace your core.
- Press through the planted foot and roll onto your opposite elbow, then push up onto your hand without letting the weight move.
- Drive your hips upward by pressing through the same-side foot to form a bridge.
- Sweep the straight leg underneath to come into a half-kneel, lift your torso to upright, and drive through the front foot to stand with the kettlebell still overhead.
- Reverse the steps slowly to return to the starting position under control.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Obliques (External & Internal Obliques), Front delts (Anterior Deltoid)
- Secondary: Glutes (Gluteus Maximus), Quads (Quadriceps Femoris), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Triceps (Triceps Brachii), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Letting the kettlebell drift forward instead of keeping the arm stacked overhead.
- Bending the overhead elbow during transitions.
- Rushing the roll and losing control when moving from elbow to hand.
- Failing to press through the planted foot, resulting in weak hip drive.
