Kettlebell Turkish Get-Up (Lunge style)

Also called turkish get up, tgu and get up.

Works

Shoulders, plus abs, hamstrings, quads and triceps

Equipment

Kettlebell

Level

Intermediate

Type

Compound

How to do it

Setup. Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.

1. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.
2. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Cues

• Bell locked out, eyes on it.
• Roll to elbow, then hand.
• Sweep the leg back to a lunge.
• Stand, then reverse every step.

Common mistakes

• Bent elbow on the bell arm.
• Rushing the transitions.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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