Kettlebell Turkish Get-Up (Lunge style)
The Kettlebell Turkish Get-Up (Lunge style) primarily targets your Shoulders, with support from Abdominals, Hamstrings, Quadriceps, Triceps. It requires kettlebell and is best suited to intermediate lifters.
Intermediate level · Equipment: Kettlebell · Compound · Push
Primary muscles: Shoulders Secondary muscles: Abdominals, Hamstrings, Quadriceps, Triceps
How to perform Kettlebell Turkish Get-Up (Lunge style)
- Step 1. Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
- Step 2. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.
- Step 3. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.
Frequently asked questions
What are the primary muscles targeted by the kettlebell Turkish get-up?
The movement primarily targets the shoulder stabilizers and rotator cuff through isometric tension. It also engages the core, hips, and quads to move the body around the weighted arm.
How should I position my legs during the lunge transition?
From the half-kneeling position, pivot your back lower leg so it is parallel with your front foot before standing. This creates a stable base for the lunge and protects the knee joint.
What is a common mistake to avoid during the ascent?
A frequent error is losing vertical alignment of the arm or taking your eyes off the kettlebell. Keeping the elbow locked and the weight stacked over the shoulder is critical for safety.
How can a beginner safely learn the Turkish get-up technique?
Start by practicing the full movement with a closed fist or a shoe balanced on the knuckles. This builds the necessary shoulder stability and movement patterns before adding external load.
What is the recommended set and rep range for this exercise?
Perform 3 to 5 sets of 1 to 3 repetitions per side. Because the movement is complex and time-consuming, low repetitions ensure technical precision and shoulder integrity.
Sample sets & reps for Kettlebell Turkish Get-Up (Lunge style)
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Anti-Gravity Press — barbell
- Arm Circles — stretch
- Arnold Dumbbell Press — dumbbell
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