Kettlebell Turkish Get-Up (Squat Style)

A full-body Turkish get-up variation utilizing a squat transition for a more demanding lower body component and increased core engagement.

Instructions

1. Lie flat on your back on the floor with a kettlebell on your chest.
2. Press the kettlebell overhead by extending your elbow until it is locked out.
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 to assist in driving forward.
5. Drive through your legs and transition to a squat position while keeping the kettlebell locked overhead.
6. From the squat position, drive through your feet and stand up fully while maintaining the kettlebell overhead.
7. Keep your eyes on the kettlebell and maintain core tension throughout.
8. Reverse the movement by descending back to the squat, then to seated, and finally returning to the starting supine position.

Tips

• The kettlebell must remain locked overhead throughout the entire movement.
• Use powerful leg drive to transition from the ground to the squat and from the squat to standing.
• Maintain an upright torso during the squat portion to safely press the weight overhead.
• Your eyes should follow the kettlebell at all times to ensure awareness and safety.
• This movement demands stability and control; perform it deliberately rather than rushing.
• Start with a lighter weight to master the squat transition before adding significant load.