Kettlebell Turkish get up
The kettlebell turkish get up is a comprehensive exercise beneficial for building full-body strength, stability, and coordination. It activates major muscle groups, including the shoulders, core, hips, and legs, promoting muscular balance and joint mobility. Athletes benefit from improved overall functional fitness, enhanced body awareness, and injury prevention due to strengthened stabilizer muscles. This makes the Turkish Get-Up a valuable addition to any training regimen, fostering athletic performance and robustness in dynamic movements.
| Primary muscle group: | FullBody |
| Exercise type: | Kettlebell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
7kg
Avg. weight
15lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Start Position: Lie on your back on the floor. Hold a kettlebell in one hand and press it straight up by extending your elbow. Bend the knee on the same side as the kettlebell.
- 2Pivot Movement: Keeping the kettlebell locked out, pivot towards the opposite side. Use your free arm to help drive your body forward.
- 3Seated Position: Push yourself into a seated position using your non-working hand.
- 4Lunge Preparation: Move into a lunge position while continuously looking at the kettlebell.
- 5Stand Up: Stand up slowly while maintaining your focus on the kettlebell, ensuring it's firmly locked out overhead.
- 6Reverse Motion: Carefully reverse the steps to return to the starting position on the floor.
- 7Repeat: Perform the movement for the desired number of repetitions before switching sides.
Tips & Tricks
Start Light: Begin with a lighter kettlebell to nail down the form before increasing the weight. This will help build confidence and ensure you are using the correct technique.
Stay Close to Your Body: As you move through the different phases of the get-up, ensure the kettlebell stays close to your body. This increases control and stability.
Focus on Each Component: Break down the exercise into its individual components and master each one separately before putting them all together. This will make the entire movement feel more fluid and natural.
Maintain a Tight Grip: Keep a firm, but not overly tight, grip on the kettlebell to avoid unnecessary strain on your forearm and wrist while maintaining control.
Controlled Movements: Avoid rushing. Move slowly and with control, especially when transitioning between different positions. Focus on each phase to ensure proper alignment and avoid injury.
Engage Core Muscles: Throughout the exercise, make sure to engage your core muscles. This not only provides stability but also helps in efficiently lifting the weight.
Stable Shoulder: Keep your working arm straight with the shoulder packed and stable. A stable shoulder joint helps manage the weight more effectively and reduces risk of injury.
Eyes on the Kettlebell: Keep your eyes on the kettlebell during the entire movement. This helps maintain balance and ensures better coordination.
Use a Mat: Performing the Turkish get-up on a soft mat can make the exercise more comfortable, especially when your knee and elbow come into contact with the ground.
Breathe Properly: Remember to breathe deeply and evenly. Coordinate your breathing with your movements-inhale during less strenuous parts, and exhale during exertion phases.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
