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Exercise Profile
  • Target Muscle Group
    Abs
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Abs

Abs Muscle Anatomy Diagram

Bottoms Up Kettlebell Turkish Get Up to Hand Overview

The bottoms up kettlebell Turkish get up to hand is a variation of the Turkish get up and a total body exercise. The bottoms up kettlebell Turkish get up to hand emphasizes strengthening the core through stabilization.

The Turkish get up to hand is a good exercise to use to help you progress to a full Turkish get up.

Bottoms Up Kettlebell Turkish Get Up to Hand Instructions

  1. Setup in a side lying position with the kettlebell in a front racked position and your hands overlapped on the handle.
  2. Roll onto your back and rotate the kettlebell into a bottoms up position using your free hand.
  3. Press the kettlebell to extension and extend your free hand to the side.
  4. Raise the knee on the same side as the kettlebell. (i.e. if you’re holding the weight in your R hand, your R knee should be flexed)
  5. Sit up to the elbow as you punch the kettlebell overhead.
  6. Extend the elbow you’re braced on and push yourself up to your hand.
  7. Repeat steps #1-4 in reverse order to get back to the supine starting position.
  8. Repeat for the desired number of repetitions.

Bottoms Up Kettlebell Turkish Get Up to Hand Tips

  1. You should be looking at the kettlebell for the ENTIRE duration of the exercise. As you become more experienced, you may be able to look straight ahead once you get to the half kneeling stance but initially it’s wise to just focus solely on the weight overhead.
  2. Don’t start with heavy weight (or any weight at all if just learning the get up), use a shoe, a ball, or something else with a relatively light weight.
  3. For the initial sit-up portion of the lift, use the cue from Dan John, “Punch and crunch!”
  4. The turkish get up is mainly used a corrective exercise or warm up drill. It can be used in more general population settings.
  5. Focus on squeezing the handle of the kettlebell tightly to improve stability at the shoulder.
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