Kettlebell Turkish Get-Up (Squat style)
How to do the Kettlebell Turkish Get-Up (Squat style)
- 1
Lie 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
Keeping 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.
- 3
Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.
How to program the Kettlebell Turkish Get-Up (Squat style)
Sets and reps
As a compound movement, the Kettlebell Turkish Get-Up (Squat style) responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Kettlebell Turkish Get-Up (Squat style) is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Kettlebell Turkish Get-Up (Squat style) work?
The Kettlebell Turkish Get-Up (Squat style) primarily targets the Shoulders. It also recruits the Abdominals, Calves, Hamstrings, Quadriceps, Triceps as supporting muscles.
What equipment do I need for the Kettlebell Turkish Get-Up (Squat style)?
You need Kettlebells. Difficulty level: Intermediate.
How many sets and reps of the Kettlebell Turkish Get-Up (Squat style) should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
