Kettlebell Turkish Get Up Squat Style

1. Lie on your back with the kettlebell pressed to lockout in the right hand, right knee bent and right foot flat.
2. Roll onto your left elbow, then press up onto your left hand while keeping the bell stacked over the shoulder.
3. Drive through the right foot to lift your hips into a high bridge, creating space under your body.
4. Sweep the left leg under you and plant the left foot flat so both feet sit wide in a squat stance.
5. Shift your weight back over both feet and lift your hand off the floor into a deep overhead squat.
6. Stand up from the squat with the arm locked and your eyes on the kettlebell or forward.
7. Reverse each step under control back to the floor, then complete the reps before switching sides.

Common Mistakes

• Bent overhead elbow: A soft elbow lets the bell drift and loads the shoulder unsafely. Lock the elbow, pack the shoulder down and keep the wrist straight from the first roll.
• Losing the vertical arm: The arm tilts forward as you transition into the squat, pulling you off balance. Keep the bell stacked over the shoulder and move your body under it.
• Rushing the squat transition: Hurrying from the hand to the squat causes the heels to lift and the torso to collapse. Pause in each position and only move on when balanced.
• Insufficient squat mobility: Tight hips or ankles make the deep squat unstable under an overhead load. Practise bodyweight and empty-hand get ups first and build overhead squat range.

Programming Tips

Program the squat style Turkish get up for 3 to 5 sets of 1 to 3 reps per side, alternating arms. Place it early in a session as a primer for shoulder stability and mobility, or as the main skill work in a kettlebell session. Each rep is long, so keep reps low and focus on precise positions rather than fatigue.

Learn the pattern with a shoe balanced on the fist or with no weight, then move to a light kettlebell of 8 kg for most women and 12 to 16 kg for most men. Progress by 4 kg only when every position is steady and the arm never wavers, with strong lifters eventually using 24 to 32 kg. The most common fault is the bell drifting forward during the squat, so keep your eyes on it and let your hips sit back under the locked arm.

Common Questions

What does the squat style Turkish get up work?

It works the shoulders, rotator cuff, core, glutes and quadriceps. The squat transition adds overhead squat mobility and leg strength compared with the lunge version.

Is the squat style Turkish get up harder than the lunge version?

For most people it is harder because it requires deep hip, ankle and thoracic mobility while the arm stays overhead. The lunge version is easier to balance and better for learning.

How heavy should a Turkish get up be?

Start light, often 8 to 16 kg, and only add weight when every position is controlled. A common strength benchmark is a get up with around half your bodyweight.

How often can I do Turkish get ups?

Two to four sessions per week works well with low reps. Short daily practice with a light bell is also fine for skill and shoulder health.