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Kettlebell Turkish Get-Up 10s · no sound

Kettlebell Turkish Get-Up

Full-body sequence from lying to standing and back while holding a kettlebell locked out overhead.

Primary muscle
Abs, Front Delts, Glutes
Equipment
Kettlebell
Difficulty
Intermediate
Movement
Core, Mobility
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How to do it

  1. Lie on your back and press the kettlebell straight up over the shoulder with a firm grip.
  2. Bend the knee on the loaded side and plant that foot, with the free arm out at forty-five degrees.
  3. Drive through the planted foot and roll up onto your forearm, then post onto your hand.
  4. Lift your hips and sweep the straight leg back underneath you into a half-kneeling position.
  5. Bring the torso upright and stand out of the lunge, keeping your eyes on the kettlebell.
  6. Reverse every step in order to return to the floor and finish the repetition.

Common mistakes

  • Losing the vertical arm as you sit up, which shifts the load onto a rotated shoulder.
  • Rushing the roll to the elbow, which turns the sequence into a sit-up and skips the hip work.
  • Sweeping the trailing leg without first lifting the hips, which leaves you stuck in a low, unstable position.
  • Starting with a heavy bell before the sequence is memorized, which is where most shoulder tweaks happen.

Muscles worked

Primary
AbsFront DeltsGlutes
Secondary
HamstringsQuadsTrapsUpper Back

Same movement, other equipment

Turkish Get-Up (Dumbbell) Intermediate Turkish Get-Up (Dumbbell) Abs Dumbbell

Similar exercises

Turkish Get-Up Beginner Turkish Get-Up Abs Kettlebell Barbell Clean And Press Advanced Barbell Clean And Press Abs Barbell Barbell Muscle Snatch Intermediate Barbell Muscle Snatch Abs Barbell Barbell Power Snatch Intermediate Barbell Power Snatch Abs Barbell Barbell Snatch Advanced Barbell Snatch Abs Barbell

Good to know

What muscles does the Kettlebell Turkish Get-Up work?
Mainly the abs, front delts and glutes. It also works the hamstrings, quads, traps and upper back.
What equipment do you need for the Kettlebell Turkish Get-Up?
It uses a kettlebell. Without it, the Turkish Get-Up (Dumbbell) trains the same muscles the same way.
Is the Kettlebell Turkish Get-Up good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Turkish Get-Up.

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