Zirv Fitness
Strength exercise

Kettlebell Turkish Get-up (Half)

How to do it

  1. Lie on your back with the kettlebell locked out in your right hand, right knee bent and foot flat, left arm out at 45 degrees for a kickstand.
  2. Brace the core and roll up onto the left forearm and then the left palm, tracking the kettlebell with your eyes the whole way.
  3. Lift the hips into a tall bridge and sweep the left leg through to land in a kneeling lunge, stopping there instead of standing.
  4. Hold the tall-kneeling position with the arm vertical and the rear glute of the kneeling leg squeezed for stability.
  5. Breathe steadily through the hold, then reverse the roll back down to the floor with the same deliberate pace.
  6. Keep the working shoulder pulled down and back at every stage; shrugging up toward the ear is the common fault to avoid.

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