Turkish Get-Up
Press a kettlebell to lockout while lying on your back, then roll to the elbow, to the hand, sweep the leg through to a lunge, and stand up, keeping the arm locked out and the eyes on the bell the whole way. Reverse every step back to the floor. Each side counts as one rep.
Primary muscles: Core, Shoulders. Supporting muscles: Glutes, Obliques, Quadriceps, Upper Back. Equipment: Kettlebell.
Muscles worked
Secondary
Equipment
How to do it
- Lie on your back with the bell locked out in one hand, the same-side knee bent, and the free arm and leg out at 45 degrees.
- Roll onto the opposite elbow by driving through the bent-leg foot, keeping the eyes on the bell.
- Push up onto the hand and lift the hips into a tall bridge.
- Sweep the straight leg back under the body and land the knee under the hip.
- Windshield-wiper the back shin to line up in a lunge and stand up by driving through the front foot.
- Reverse each step under control back to the floor, then switch sides.
Watch for
- Bending the working elbow or letting the wrist fold back.
- Rushing through positions instead of pausing to own each one.
- Letting the shoulder shrug up toward the ear.
Breathing
Breathe steadily throughout and exhale as you move between positions.
Tip
Learn the sequence with a shoe balanced on the fist before you load it.
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