Turkish Get-Up (Kettlebell)

Instructions

1. Lie flat on your back with a kettlebell in one hand, arm locked straight up overhead.
2. Bend the knee on the same side as the kettlebell and plant your foot on the floor.
3. Roll up onto your opposite elbow, supporting yourself with your free arm on the floor.
4. Push through your elbow to sit upright while keeping the kettlebell locked overhead.
5. Post your free hand behind you and bridge your hips off the ground.
6. Sweep your free leg through toward your working side, transitioning to a half-kneeling position.
7. Plant your free foot to move from half-kneeling to a full lunge position.
8. Drive through your legs to stand upright while keeping the kettlebell locked overhead.
9. Reverse the movement by stepping back down, transitioning through the lunge and half-kneeling positions.
10. Lower to a seated position, then to your elbow, and finally return to the starting supine position.

Tips

• Keep your eyes on the kettlebell throughout the entire movement to maintain overhead awareness.
• Lock the kettlebell out completely at the start—this movement is not about pressing strength.
• Move slowly and deliberately, prioritizing control and stability over speed.
• Your free hand and leg placement are essential for transitioning through each position safely.
• The hips provide the driving power as you stand; avoid relying solely on arm strength.
• Practice with light weight to master the movement sequencing before adding load.
• This is an excellent exercise for shoulder stability, core strength, and total-body coordination.