Exercise guide · Core & Abs

Kettlebell Turkish Get-Up

The kettlebell Turkish get-up is a slow, full-body transition from lying down to standing and back while one arm stabilizes a kettlebell overhead. It develops shoulder stability, trunk control, hip mobility, and deliberate coordination.

Targets: Core
Equipment: Kettlebell
Type: Compound

Step by step

How to do the Kettlebell Turkish Get-Up

Lie on your back with the kettlebell beside the right shoulder, then roll to the side and secure it with both hands before rolling back.
Press the kettlebell straight above the right shoulder, bend the right knee, and extend the left arm and leg diagonally on the floor.
Keep your eyes on the kettlebell as you roll onto the left elbow, then press up to the left hand without letting the right arm bend.
Drive through the right foot and left hand to lift the hips, sweep the left leg underneath, and arrive in a half-kneeling position.
Stack the torso tall, stand up under control, then reverse every position slowly until you are back on the floor; repeat on the other side.

Form cues

Keep the bell stacked overhead
Move one position at a time
Eyes on the kettlebell
Hips high before the leg sweep

Common mistakes

Starting with a kettlebell you cannot stabilize overhead
Bending the loaded arm or letting the wrist collapse
Rushing through positions or losing the overhead stack
Sweeping the leg through before the hips are high enough

Muscles worked

Primary

Core

Secondary

Front delts, Side delts, Triceps, Glutes and Quads

Safety: Learn the movement first with a shoe or light object balanced on the fist, then use a light kettlebell. Keep clear space around you, maintain control in every position, and stop for sharp shoulder, wrist, hip, knee, neck, or back pain.

Alternatives

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