Kettlebell Turkish Getup

kettlebell workout

Here is Part Nine of our Kettlebell Home Workout Series – The Turkish Getup.

The kettlebell Turkish getup is one of the most challenging kettlebell movements but also one of the most beneficial.

Here’s how to perform the kettlebell Turkish getup:

  1. Sit on the ground with your right leg straight out in front of you, your left leg bent with your knee pointing upwards and your back straight. Grab the kettlebell with your right hand.
  • Lie back on the ground while keeping your legs in the same position. Rest the upper part of your right arm on the ground and hold the kettlebell next to your chest.
  • Straighten your right arm and press the kettlebell up above your chest.
  • Sit up while keeping your arm held out straight in the same position. Your arm should be in-line with your body and the kettlebell should be pressed above your head.
  • Place your left hand on the ground behind your butt while holding your upper body, your right arm and the kettlebell in the same position. Then lift your butt and left foot off the ground.
  • Use your left arm to stay balanced, then bend your left knee and move your left foot back. As you do this, keep your right arm straight and hold the kettlebell above your head.
  • Place your left foot and left knee on the ground, with your left knee in-line with your butt and your left foot behind your left knee. Keep the kettlebell pressed above your head and your right arm held straight.
  • Straighten your upper body and get into a fully upright posture.
  • Stand up and step forward with your left leg. Keep your legs and upper body straight, keep the kettlebell pressed directly above your head.
  1. Step back with your left leg, placing your left foot and left knee on the ground. Keep your left knee in-line with your butt and your left foot behind your left knee. Keep your right arm held straight and keep the kettlebell pressed above your head.
  1. Place your left arm on the ground while keeping your legs in the same potion and holding the kettlebell straight above your head.
  1. Use your left arm to stay balanced, then take your left foot off the ground and move it forwards. As you do this, keep your right arm straight and the kettlebell held above your head.
  1. Straighten your left leg out in-front of you and place your left heel on the ground. Keep your right arm straight and the kettlebell pressed directly above your head.
  1. Lower your body down and sit on the ground. Keep your legs, arms and the kettlebell in the same position as you do this.
  1. Lie back on the ground while keeping your legs, right arm and kettlebell in the same position.
  1. Repeat steps 4-15 for 4-8 reps if you want to mainly focus on developing larger and stronger muscles or 12-16 reps if you want to primarily focus on improving your coordination and cardiovascular fitness.
  1. When you’ve completed your preferred number of reps with the kettlebell in your right hand, transfer it to your left hand and sit with your left leg straight out in front of you, your right leg bent with your knee pointing upwards and your back straight.
  1. Lie back on the ground while keeping your legs in the same position. Rest the upper part of your left arm on the ground and hold the kettlebell next to your chest, then straighten your left arm and press the kettlebell up above your chest.
  1. Repeat the exercise for your preferred number of reps but this time move your left leg and keep the kettlebell pressed above your head with your left arm.

Leave a Reply