Kettlebell Turkish Get-Up (Lunge Style)

A full-body Turkish get-up variation where you transition through a lunge position, building shoulder stability and total-body coordination.

Instructions

1. Lie flat on your back on the floor with a kettlebell on your chest.
2. Press the kettlebell to the top position by extending your elbow, holding it locked overhead.
3. Bend the knee on the same side as the kettlebell and plant your foot on the floor.
4. Pivot your body to the opposite side and use your free hand on the floor to drive yourself forward.
5. Transition to a lunge position with your non-working leg extended behind you.
6. Using momentum from the lunge, press yourself to a standing position while maintaining the kettlebell overhead.
7. Look up at the kettlebell throughout the movement to maintain awareness of the weight.
8. Reverse the movement by lowering back to the lunge, then to seated, and finally back to the starting supine position.

Tips

• Always keep the kettlebell locked out overhead and your eyes on it throughout the entire movement.
• Use your hips and legs to drive upward rather than relying on arm strength.
• The free hand provides balance and support; use it actively during the transition phases.
• Ensure smooth transitions between positions; jerky movements indicate lack of control.
• This is a slow, deliberate movement focused on core stability and shoulder health, not speed.
• Perform the movement with light weight initially to practice proper mechanics before adding load.