Kettlebell Turkish Get Up (squat Style)

1. Lie on your back, press a kettlebell to lockout with the right arm, and bend the right knee with the foot flat.
2. Angle the left arm and leg out to about 45 degrees, eyes on the bell.
3. Drive through the right foot and roll up onto the left elbow, then onto the left hand.
4. Lift the hips into a bridge, then pull the left leg underneath you into a deep squat position.
5. Take the left hand off the floor, settle into a two footed deep squat with the bell still locked out overhead.
6. Stand up out of the squat, keeping the arm vertical and the shoulder packed.
7. Reverse every step in order to return to the floor, then switch arms.

Common Mistakes

• Bending the overhead elbow: The arm softens as attention shifts to the legs, letting the bell drift. Keep the elbow locked and the knuckles pointed at the ceiling on every step.
• Losing sight of the bell: Looking ahead too early during the floor phases makes the shoulder wander. Keep your eyes on the kettlebell until you are in the squat.
• Rushing the transitions: Speed hides sloppy positions, especially the sweep into the squat. Pause at each checkpoint and own the position before moving on.
• Heels lifting in the squat: Limited ankle mobility makes the heels rise, which tips the bell forward. Widen the stance slightly and keep the feet flat before standing.

Programming Tips

Program 2 to 3 sets of 1 to 3 reps per side at the start of a session as a warm-up and movement quality piece, or as a standalone skill practice on light days. It builds shoulder stability, core strength and the ability to squat under an overhead load, which makes it a strong complement to pressing and squatting.

Set up slowly, confirm the elbow is locked and the wrist is straight before you move, and treat each step as its own exercise. Start with 8 to 12 kg, or a shoe balanced on the fist to learn the path, and add 4 kg when every rep is smooth with no bell wobble. The most common fault is the overhead elbow bending during the squat transition; fix it by reaching the bell tall toward the ceiling at every checkpoint before moving to the next position.

Common Questions

What muscles does the Turkish get up work?

It works the shoulders and rotator cuff for stability, the core and obliques during the roll up, and the glutes, quads and hamstrings during the squat and stand. It is one of the most complete single exercises you can do.

What kettlebell weight should I use for a Turkish get up?

Start with 8 to 12 kg and master the movement before adding load. Strong lifters eventually work with 24 to 32 kg, but technique sets the limit more than strength.

Squat style versus lunge style get up, which is better?

The lunge style is easier to learn and needs less ankle and hip mobility, while the squat style demands a clean deep squat and challenges balance more. Learn the lunge version first and use the squat version as a progression.

How often should I do Turkish get ups?

Two to four times per week with light to moderate weight works well. Because it is low in reps and high in skill, it can be practiced often without much fatigue.