Kettlebell Turkish Get-Up
A complex, slow-motion movement performed while holding a kettlebell overhead, transitioning from lying to standing and back down. It builds full-body stability, core strength, and shoulder mobility.
About Exercise
Equipment
Kettlebell
Difficulty
5/5 • Advanced
Primary Muscle Groups
Shoulders, Abs, Obliques
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts, Rear Delts
Abs
8/10Rectus Abdominis, Transverse Abdominis
Obliques
7.5/10External Obliques, Internal Obliques
Glutes
7/10Glute Max, Glute Medius
Quads
6/10Rectus Femoris, Vastus Lateralis
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
3-5 reps
Rest Between Sets
90-180 seconds • Rest longer between sides to ensure complete recovery and focus on stability.
How to Perform
Lie supine, holding the kettlebell overhead with the working arm locked out. Bend the leg on the working side with the foot flat, and angle the non-working arm 45 degrees away from your body.
- Brace your core and roll onto the non-working elbow, keeping the kettlebell locked overhead.
- Transition immediately to the non-working hand, maintaining a locked shoulder and high chest.
- Bridge the hips high, then sweep the straight leg underneath the body to pivot into a half-kneeling position.
- Stand up fully, maintaining a vertical forearm and stable kettlebell position overhead.
- Reverse the movement sequence slowly and deliberately, descending back to the floor.
- Complete all reps on one side before switching the kettlebell to the other arm.
Coaching Tips
Form Cues
- Eyes on the bell.
- Elbow locked straight.
- Sweep the leg through.
- Maintain core rigidity.
- Chest stays high.
Breathing
Inhale before initiating movement and exhale softly while moving, maintaining continuous core tension and bracing throughout the entire sequence.
Tempo
4-1-1
Range of Motion
Full transition from lying flat on the ground (supine) to a full standing position, and then controlled return to the starting position.
Safety
Safety Notes
- Always perform this movement slowly and deliberately.
- Start with a very light weight to master complex transitions.
- Ensure the shoulder is stable and packed throughout the entire lift.
- If you lose control, safely drop the kettlebell away from your body.
Spotting
Not recommended; use a lighter weight you can safely manage. A spotter can offer verbal cues but should not assist with lifting the load.
Common Mistakes
- Bending the elbow holding the kettlebell.
- Rushing the transitions between positions.
- Allowing the shoulder to drift out of alignment.
- Using excessive momentum to stand up.
When to Avoid
- Acute shoulder or wrist injuries.
- Significant instability in the lumbar spine.
- Uncontrolled high blood pressure.
Flexibility Needed
- Full overhead shoulder flexion under load.
- Good hip mobility for the leg sweep.
Build Up First
- Competency in kettlebell overhead presses.
- Mastery of basic core bracing.
- Ability to perform a controlled lunge.
Also known as
KB TGU, Turkish Get Up
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