Kettlebell Turkish Get-Up (Squat style)
The Kettlebell Turkish Get-Up (Squat Style) is an effective exercise that strengthens the core and upper body. It begins with the user lying on their back on the floor while pressing a kettlebell to the top position with their elbow bent. Keeping the kettlebell locked out, they then pivot to the opposite side and use their non-working arm to drive forward to the lunge position. They then use their free hand to push themselves to a seated position before progressing to their feet and standing up while looking up at the kettlebell. The reverse motion is then completed to return to the starting position. This exercise is great for building core and upper body strength and stability.
Type:
Strength
Muscles Used:
Shoulders
Benefits Of This Exercise
- Strengthens the core
- Increases upper body strength
- Improves stability
- Develops coordination
- Increases range of motion
- Improves balance
- Enhances coordination and agility
Step by Step Instructions For Kettlebell Turkish Get-Up (Squat style)
- Start by lying on your back on the floor.
- Grab a kettlebell and press it to the top position by extending your elbow.
- Bend the knee on the same side as the kettlebell.
- Keep the kettlebell locked out at all times.
- Pivot to the opposite side using your non-working arm to assist you in driving forward to the lunge position.
- Use your free hand to push yourself to a seated position.
- Progress to standing up while looking up at the kettlebell.
- Slowly reverse the motion back to the starting position.
- Repeat the exercise.
Warm Up Tips
- Start with a light warm-up, such as jogging in place or jumping jacks, to get your heart rate up and increase blood flow to your muscles.
- Perform some dynamic stretches for the upper body, such as arm circles or shoulder rolls, to loosen up the shoulders and arms.
- Do some bodyweight squats to warm up the lower body and activate the muscles in your legs and glutes.
- Perform some thoracic spine rotations to improve mobility in your upper back, which will be important for the rotational movement of the exercise.
- Take a few minutes to practice the individual steps of the kettlebell Turkish get-up without any weight, focusing on proper form and technique.
- Once you feel comfortable with the movement pattern, start with a light kettlebell and gradually increase the weight as you become more proficient.
- Perform a few reps of the exercise with lighter weights to further warm up the muscles and prepare them for the heavier loads.
- Take breaks between sets to stretch and rest, allowing your muscles to recover before the next set.
- Listen to your body and adjust the intensity and weight as needed. It's important to start with a weight that challenges you but still allows you to maintain proper form.
- After completing your kettlebell Turkish get-up workout, take some time to cool down and stretch the muscles you worked, focusing on
Kettlebell Turkish Get-Up (Squat style) Safety Tips
- Start with a light weight: When starting out with the Kettlebell Turkish Get-Up (Squat Style), it’s important to use a light weight kettlebell. This will allow you to focus on proper form and technique without putting too much strain on your muscles and joints.
- Master the technique: Before increasing the weight or intensity of this exercise, make sure you have mastered the proper technique. Take your time to understand each step and practice it with a lighter weight until you feel confident and comfortable.
- Engage your core: Throughout the entire exercise, it’s important to engage your core muscles. This will help stabilize your body and protect your spine. Focus on keeping your core tight and your back straight.
- Use proper breathing: Breathing properly during this exercise is crucial. Inhale as you lower yourself to the ground and exhale as you push yourself up. This will help you maintain stability and control throughout the movement.
- Keep your eyes on the kettlebell: As you stand up, make sure to keep your eyes on the kettlebell at all times. This will help you maintain proper balance and prevent any strain on your neck or upper body.
- Listen to your body: Pay attention to how your body feels during this exercise. If you experience any pain or discomfort, stop immediately. It’s important to listen to your body and not push through any pain.
Incorporating Into Other Workouts
The Kettlebell Turkish Get-Up (Squat Style) can be incorporated into workouts in a variety of ways:
1. Warm-up: Start your workout by performing a few sets of Kettlebell Turkish Get-Ups (Squat Style) with a lighter weight kettlebell. This will help activate your core and upper body muscles and prepare them for the upcoming workout.
2. Strength Training: Include the Kettlebell Turkish Get-Up (Squat Style) as one of your main strength exercises. Perform multiple sets and repetitions with a challenging weight to target your core, shoulders, and hips. This exercise will help improve overall stability and strength in these areas.
3. Circuit Training: Incorporate the Kettlebell Turkish Get-Up (Squat Style) into a circuit workout. Alternate this exercise with other compound movements to create a challenging full-body workout. For example, perform a set of squats, followed by a set of Kettlebell Turkish Get-Ups, then move on to push-ups or rows.
4. HIIT Workouts: Add the Kettlebell Turkish Get-Up (Squat Style) to your high-intensity interval training (HIIT) routine. Perform the exercise for a set amount of time, such as 30 seconds, then rest for a short period before moving on to the next exercise. This will elevate your heart rate and provide a cardiovascular challenge while also targeting your core and upper body muscles.
5. Superset or Tri-set: Combine the Kettlebell