Turkish Get Up

Instructions

1. Lie on your back with one knee bent and that foot flat on the floor.

2. Hold a kettlebell in the hand on the same side as the bent knee.

3. Press the kettlebell straight up so your arm is vertical and your wrist is stacked over your shoulder.

4. Keep the other arm out to the side on the floor at about a 45-degree angle.

5. Keep the other leg straight on the floor at about a 45-degree angle.

6. Look at the kettlebell and keep your eyes on it if your neck allows.

7. Press through the bent leg and roll up onto the opposite elbow.

8. Continue pressing up from the elbow to the hand.

9. Lift your hips off the floor into a bridge while keeping the kettlebell stacked overhead.

10. Sweep the straight leg underneath your body and place that knee on the floor.

11. Bring your torso upright into a half-kneeling position.

12. Adjust your body so you are tall and balanced in half kneeling with the kettlebell still overhead.

13. Stand up from the half-kneeling position.

14. Reverse the movement with control by stepping back into half kneeling.

15. Lower your hand to the floor.

16. Sweep the leg back through.

17. Lower your hips to the floor.

18. Come down to your elbow.

19. Lower your back all the way to the floor.

Common Compensations

• Do not let the kettlebell drift away from a vertical stacked position.

• Do not look away from the kettlebell if doing so makes you lose control.

• Do not rush through the transitions.

• Do not collapse through the shoulder of the arm holding the kettlebell.

• Do not swing the leg through without first lifting the hips enough.

• Do not let the front knee cave inward in the half-kneeling or standing phases.

• Do not use a kettlebell that is too heavy to control at every step.

Extra Info

• You should feel this mostly in the shoulder stabilizers, core, hips, and glutes.

• You may also feel your upper back and legs working as you move through each transition.

• This exercise is more about control, sequencing, and stability than speed.

• It is often helpful to learn it in pieces first before putting the whole movement together.

• You should not feel sharp pain in the shoulder, wrist, neck, low back, hips, or knees.