Kettlebell Turkish Get-Up
A full-body kettlebell exercise transitioning from lying to standing with weight overhead, targeting shoulders, core, and glutes to build strength, stability, and coordination; commonly practiced unilaterally.
About Exercise
Equipment
Kettlebell
Difficulty
5/5 • Advanced
Primary Muscle Groups
Shoulders, Abs
Secondary Muscles
Quads, Hamstrings
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Abs
8/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques
Glutes
7/10Glute Max
Lower Back
6/10Erector Spinae
Quads
5/10Rectus Femoris
Hamstrings
5/10Biceps Femoris
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
90-120 seconds
How to Perform
Lie supine on the floor with a kettlebell pressed overhead in your right hand, right knee bent and foot flat, left arm and leg extended at 45 degrees.
- Brace core and roll onto left elbow by driving through right heel.
- Press up to left hand, opening chest to ceiling.
- Glute bridge hips and sweep left leg under to kneeling position.
- Stand by driving through right foot into lunge.
- Reverse steps to descend: lunge back, lower to hand, elbow, roll to back.
- Lower kettlebell to floor with both hands.
Coaching Tips
Form Cues
- Eyes on kettlebell
- Core tight throughout
- Arm locked overhead
- Drive through heel
- Sweep leg smoothly
Breathing
Inhale during lowering phases, exhale during ascents and transitions while bracing core.
Tempo
3-1-3
Range of Motion
Full transition from supine to standing with arm locked overhead, knee angles at 90 degrees in kneel, hips fully extended in bridge.
Safety
Safety Notes
- Master bodyweight first
- Avoid under fatigue
- Stop if shoulder pain occurs
- Use light weight initially
- Consult for pre-existing injuries
Spotting
Spotting challenging; use bodyweight practice or light loads, assist at hips or arm if needed.
Common Mistakes
- Rushing transitions
- Bending loaded arm
- Losing eye contact
- Insufficient core brace
- Uneven hip lift
When to Avoid
- Shoulder instability
- Acute back pain
- Hip impingement
Flexibility Needed
- Full shoulder flexion
- Adequate hip mobility
- Thoracic rotation
Build Up First
- Core stability competency
- Overhead lockout ability
- Basic kettlebell handling
Also known as
Turkish Getup, Kettlebell Get-Up, TGU
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