Kettlebell Turkish Get Up To Hand

1. Lie on your back with a kettlebell in the right hand pressed straight up, wrist neutral.
2. Bend the right knee with the foot flat, and angle the left arm and leg out at 45 degrees.
3. Drive through the right foot and roll onto the left elbow, keeping the bell overhead.
4. Press through the left hand to straighten the arm and sit tall on the supporting hand.
5. Hold for one second with the eyes on the kettlebell and the chest open.
6. Lower back to the elbow with control, then back to the floor.
7. Complete all reps, then switch the kettlebell to the other hand.

Common Mistakes

• Sitting straight up: Crunching forward instead of rolling diagonally strains the hip flexors and unbalances the bell. Drive off the planted foot and roll toward the opposite elbow.
• Bending the loaded arm: A soft elbow lets the bell drift. Lock the elbow and keep the wrist straight the whole way.
• Losing sight of the bell: Looking away makes the shoulder wander. Keep the eyes on the kettlebell during every phase.

Programming Tips

Use the get up to hand as a warm up or skill drill at the start of a session, for 2 to 3 sets of 3 to 5 reps per side. It builds shoulder stability and core control, and prepares the pattern for the full Turkish get up. Rest as needed and never rush the reps.

Set up with the kettlebell pressed over the shoulder and the planted foot close to the hip for leverage. Start with an 8 kg bell for women and 12 kg for men, or no weight at all, and progress by 4 kg once 5 slow reps feel stable. The most common fault is sitting straight up instead of rolling. Fix it by pushing the planted foot into the floor and reaching the free elbow across to the opposite side.

Common Questions

What muscles does the Turkish get up to hand work?

It works the obliques and rectus abdominis to roll the torso up, the shoulder stabilizers and rotator cuff of the loaded arm, and the triceps and shoulder of the supporting arm. The glute of the planted leg drives the roll.

What weight should I use for a Turkish get up?

Start with 8 to 12 kg or even a shoe balanced on the fist to learn the pattern. Progress by 4 kg at a time once every rep is slow and controlled.

Why only go to the hand instead of the full get up?

The roll to the hand is where most beginners struggle, so drilling it alone builds the shoulder stability and core strength the full movement needs. Once it is smooth, add the hip bridge and the rest of the sequence.