Zirv Fitness
Strength exercise

Kettlebell Turkish Get-up (Full)

How to do it

  1. Lie on your back with the kettlebell in your right hand, arm pressed straight up over the shoulder, right knee bent and foot flat, left leg straight out at about 45 degrees.
  2. Brace the core and press the bell straight up while rolling onto your left forearm, keeping your eyes on the kettlebell throughout.
  3. Push off the left palm to lift the hips into a tall bridge, then sweep the left leg back and under to a kneeling position.
  4. Drive through the front foot and rear knee to stand up tall, arm still locked overhead and shoulder packed down away from the ear.
  5. Exhale as you stand, inhale as you reverse the sequence step by step back down to the floor with the same control.
  6. Keep the wrist stacked directly under the kettlebell the entire time; letting it drift forward or back is the most common fault.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Core exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Kettlebell
Primary muscles
Core, Shoulders, Gluteus Maximus
Measured in
Reps and weight