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Kettlebell Turkish Get-Up

A complex, full-body movement emphasizing stability, mobility, and coordination. It involves standing up and lying down while holding a kettlebell overhead.

Kettlebell Turkish Get-Up demonstration

Visual demonstration — Kettlebell Turkish Get-Up

Muscles Worked

Shoulders (Primary)CoreGlutes

Step-by-Step Instructions

  1. 1Lie on your back holding a kettlebell in one hand, arm extended.
  2. 2Bend the knee on the same side, keep opposite arm and leg flat.
  3. 3Roll onto your elbow, then to your hand, and push hips up.
  4. 4Sweep the leg back, come to a lunge, then stand up. Reverse the steps to return.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Move slowly and deliberately through each phase.
  • Keep eyes on the kettlebell.
  • Maintain a strong, vertical arm.

Common Mistakes to Avoid

  • Letting the kettlebell drift.
  • Rushing transitions.
  • Not keeping a stable wrist and shoulder.

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