Lunge-Style Kettlebell Turkish Get-Up

How to do it

1. Lie on your back with one kettlebell pressed straight up over your shoulder, arm locked.
2. Bend the knee on the loaded side, foot flat; the other arm and leg go out at an angle.
3. Roll onto the free forearm, then press up onto the free hand.
4. Sweep the straight leg back under you into a half-kneeling position.
5. Stand up out of the lunge without putting a hand down, bell still locked overhead.
6. Reverse it step by step, keeping your eyes on the bell throughout.

Common mistakes

• Confusing it with the squat-style version. This one stands up out of a lunge rather than squatting up from the floor, and the difference is a step that has to be learned rather than improvised halfway.
• Letting the loaded arm bend. It stays locked from start to finish.
• Rushing the sweep. Bringing the straight leg under you is the step most people lose the bell on, and it is worth doing slowly.
• Learning it loaded. A shoe on the fist teaches the sequence; the bell is added once the steps are known.

Muscles worked

Primary

• Shoulders

Secondary

• Abs
• Hamstrings
• Quads
• Triceps