Turkish Get Up (Kettlebell)

How to do it

1. Lie on your back with the kettlebell pressed straight up, the same-side knee bent and your other arm out to the side.
2. Roll up onto your elbow, then onto your hand.
3. Lift your hips and sweep your straight leg back into a kneeling position.
4. Move into a lunge and stand all the way up with the bell still overhead.
5. Reverse each step to return to the floor, then switch sides.

Key cues

• Bell straight up over the shoulder
• Elbow, then hand, then hips
• Hips high in the bridge
• Stand all the way up
• Reverse step by step

Common mistakes

• Letting the bell arm bend so the weight drifts off the shoulder
• Rushing through the steps
• Starting with a weight that is too heavy to control
• Skipping the hip lift before the leg sweep

Muscles worked

Primary

Abs, obliques, front delts, side delts, rear delts and glutes

Secondary

Quads, hamstrings, traps and lats

Equipment

Kettlebell.

References

1. StrengthLog: Turkish Get-Up
2. StrongFirst: Something Old is New Again: Refining Your Get-up
3. StrongFirst: A Knee-Friendly Alternative to the Get-up's Windshield Wiper