Kettlebell Turkish Get-Up
Trains the Shoulders.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Lie on your back with one kettlebell pressed straight up over your shoulder, that arm locked.
- Bend the knee on the loaded side and set that foot flat; the other arm and leg go out at an angle.
- Roll onto the free forearm, then press up onto the free hand, keeping the bell locked overhead.
- Bring your free leg under you into a kneeling position and come up to standing.
- Reverse it step by step — kneel, hand down, forearm down, onto your back.
- Keep your eyes on the bell for the whole movement.
Common mistakes
- Letting the loaded arm bend. It stays locked from start to finish; a bending elbow is the bell about to travel somewhere you cannot follow.
- Rushing between positions. Each step is a position in its own right, and the get-up is a sequence of them rather than one movement.
- Learning it loaded. A shoe balanced on the fist, or nothing at all, teaches the sequence — the bell is added once the steps are known.
- Looking away from the bell. Eyes on it is what keeps the shoulder oriented under it through the turns.