Kettlebell Turkish Get-Up (Squat style)

Also called turkish get-up, TGU and get-up.

Works: Shoulders, plus abs, calves, 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.

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 your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Cues

Eyes on the bell the whole way.
Slow: roll to the elbow, to the hand, sweep the leg, stand.
Reverse it just as slow.

Common mistakes

Rushing the transitions.
Bell drifting off vertical.

Where to start

Sets3

Reps2-3 per side

Rest2 min

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.