Turkish Get-Up
How to do it
- Lie on your back with a kettlebell pressed straight up in one hand. Bend the knee on that same side, foot flat.
- Roll onto your free forearm, then push up onto that hand - eyes on the bell the whole time.
- Lift your hips, sweep your straight leg through and under you into a half-kneeling position.
- Stand up. Then reverse every step exactly to get back down.
- This is a slow sequence, not a lift. Learn it with a shoe balanced on your fist before you use a bell.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Abs 75%
- Obliques 70%
- Front delts 65%
- Side delts 55%
- Triceps 45%
- Glutes 40%
- Quads 35%
- Forearms 35%
- Mid-back / traps 30%
- Lats 20%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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