Kettlebell Turkish Get-Up Squat Style

Muscles worked

Setup

1. Lie on your side next to the kettlebell, roll onto your back, and press the bell up with both hands until the arm is locked.
2. Bend the knee on the same side as the kettlebell, placing the foot flat on the floor close to your glutes.
3. Extend the opposite arm and leg out at a 45-degree angle from your torso, palm facing down.
4. Pack your shoulder by pulling the shoulder blade down and back into the floor.

How to do it

1. Roll onto your opposite forearm and then up onto your hand, keeping your eyes on the kettlebell and the working arm perfectly vertical.
2. Bridge your hips high and sweep the straight leg back, placing the foot into a wide squat position rather than a kneeling lunge.
3. Shift your center of gravity back over your hips, lift your hand off the floor to reach a deep squat position, and exhale as you drive through your heels to stand.
4. Reverse the steps with a slow 3-4 second tempo per phase: squat down, place the hand, sweep the leg, and lower to the floor.

Form checklist

• Keep the elbow of the weighted arm fully locked out at all times.
• Maintain constant eye contact with the kettlebell until you are fully standing.
• Ensure the wrist remains straight and neutral, not bent backward.
• Keep the shoulder of the supporting arm away from your ear to maintain stability.

Pro tips

• Imagine balancing a glass of water on your knuckles to ensure the kettlebell stays perfectly vertical throughout the transitions.
• Crush the kettlebell handle to create irradiation, which increases stability in the shoulder and core.

Make it harder

• Perform the entire movement with the kettlebell in a 'bottoms-up' position to challenge grip and micro-stability.
• Add a 5-second pause at the bottom of the squat transition to maximize time under tension.

Frequently asked

What muscles does the kettlebell turkish get-up squat style work?

The kettlebell turkish get-up squat style primarily targets the abs, glutes, obliques, quadriceps, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell turkish get-up squat style?

The kettlebell turkish get-up squat style uses kettlebell.

Is the kettlebell turkish get-up squat style good for beginners?

The kettlebell turkish get-up squat style is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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