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Kettlebell Turkish Get-Up (Squat style)

The Kettlebell Turkish Get-Up (Squat style) primarily targets your Shoulders, with support from Abdominals, Calves, 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, Calves, Hamstrings, Quadriceps, Triceps

How to perform Kettlebell Turkish Get-Up (Squat style)

  1. 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.
  2. 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.
  3. Step 3. Using your free hand, push yourself to a seated position, then progressing to your feet. 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 muscle groups targeted by the Turkish Get-Up?

The movement primarily targets shoulder stability and isometric strength. It also engages the core, hips, and upper back to maintain the weight's vertical alignment throughout the transition.

How does the squat style variation differ from the standard lunge style?

In the squat style, the lifter transitions from the seated position directly into a deep squat rather than a kneeling lunge. This requires significantly more hip mobility and ankle dorsiflexion to maintain balance.

What is a common mistake to avoid during the ascent?

A frequent error is losing vertical stack in the loaded arm, which places excessive shear force on the shoulder joint. Always keep the knuckles facing the ceiling and the elbow locked out.

How should a beginner progress toward the full movement?

Start with the shoe drill by balancing a sneaker on a closed fist to master the movement pattern without weight. Gradually introduce a light kettlebell once the transitions are fluid and stable.

What is the recommended set and rep range for this exercise?

Due to the high technical demand and duration of each rep, perform 3 to 5 sets of 1 to 3 repetitions per side. Focus on movement quality and time under tension rather than high volume.

Sample sets & reps for Kettlebell Turkish Get-Up (Squat 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

See all Shoulders exercises →

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