Kettlebell Turkish Get-Up (Squat style)
Muscles worked
Instructions
- 1Lie 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.
- 2Keeping 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.
- 3Using 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Kettlebell Turkish Get-Up (Squat style)
The kettlebell Turkish get-up in squat style is a variation of the classic get-up where the transition to standing goes through a squat instead of a classic rear lunge. It's a complex, multi-phase movement that starts lying on the floor and ends standing, with the kettlebell locked out overhead the entire time. It works the whole body: the shoulders and arms to stabilize the load, the core and obliques to control the transition, and the legs for the final squat. It's an excellent exercise for building shoulder stability under an unstable load and overall body coordination. It's best reserved for lifters who've already worked through the basics of the get-up, using a light kettlebell until the full sequence is mastered.
check_circleBenefits
- check_circleBuilds shoulder stability under an unstable load
- check_circleImproves overall body coordination
- check_circleStrengthens bracing through each transition
- check_circleA smoother alternative to the traditional lunge-style get-up
lightbulbExecution tips
- lightbulbAlways keep your eyes on the kettlebell
- lightbulbMaster each phase separately before chaining the full movement
- lightbulbUse a light kettlebell until the sequence is fully mastered
- lightbulbKeep the working arm locked and vertical at all times
warningCommon mistakes
- warningLosing sight of the kettlebell during transitions
- warningChaining the full movement before mastering each phase
- warningUsing too heavy a load too soon
- warningLetting the working arm bend during the effort
helpFrequently asked questions
How is this different from the classic get-up?expand_more
The squat style replaces the rear lunge with a squat to move from seated to standing, which can feel more natural for some lifters.
What weight should I start with?expand_more
A very light kettlebell, or even no load at all at first, while you memorize the full movement sequence.
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