Kettlebell Turkish Get-Up - Squat style
a.k.a. Turkish Get Up
Differentiation: Mechanics
This variation of a Standing Shoulder Press is unique. Here is how: it involves a complex movement. You hold a kettlebell overhead as you stand up | from a lying supine position on the floor. This movement helps build overall strength | because it creates an isometric contraction in your shoulder. You use one arm for a full set, | then switch the kettlebell to your other arm. Working individual sides allows you to intently focus on working each side of your body individually. Finally, you must engage your core throughout the movement to maintain balance. Engaging your core eventually increases the strength of your core.
Starting Position
To get into starting position, do this...
1) Obtain one kettlebell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place the kettlebell on the floor.
4) Lie down on your back - with your right knee bent.
5) Grasp the kettlebell in your right hand
6) ...with your palm facing upward.
7) ...and hold it straight up over your body - with your elbow locked.
8) Use your left arm for leverage.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your right elbow locked, exhale while you roll to your left and gradually raise up to a seated position.
3) Then, push yourself onto your feet, again using your left arm for leverage.
4) ...until you are standing upright
5) ...with your right arm extended overhead.
6) This is the entire movement.
7) Hold this position for a count of one second.
8) Inhale while you come back down to the starting position.
9) Repeat reps for a full set using that arm.
10) When all reps are finished, switch the kettlebell to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Your palm should face forward as you lift the kettlebell.
It's important to keep your right elbow locked and the kettlebell straight up in the air at all times.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Knee Wraps by Pulse Fitness Gear | $14.95 | |
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Do not lock out every single rep, otherwise you will become tired too easily.