Kettlebell Turkish get up

Exercise overview

Primary muscle group: Full Body

Exercise type: Kettlebell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 7

Average per rep (lbs)*: 15

Description: Start 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. Pivot Movement: Keeping the kettlebell locked out, pivot towards the opposite side. Use your free arm to help drive your body forward. Seated Position: Push yourself into a seated position using your non-working hand. Lunge Preparation: Move into a lunge position while continuously looking at the kettlebell. Stand Up: Stand up slowly while maintaining your focus on the kettlebell, ensuring it's firmly locked out overhead. Reverse Motion: Carefully reverse the steps to return to the starting position on the floor. Repeat: Perform the movement for the desired number of repetitions before switching sides.

Exercise ID: 00170

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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