Kettlebell Turkish Get-Up (Lunge style)

Kettlebell Turkish Get-Up (Lunge style) is a intermediate-level compound in the strength category that primarily works the shoulders. It also recruits the abs, hamstrings, quads and triceps. It is performed with kettlebell.

How to do it

1. 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.
2. 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. Using your free hand, push yourself to a seated position, then progressing to one knee.
3. 3While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.