How to Do a Turkish Get-up Exercise With Kettlebells

Exercising the whole body is a fundamental goal of kettlebell training. The Turkish get-up exercise enhances strength, coordination, balance and your cardiovascular system. Perform this exercise on a gymnastic mat or other soft floor covering to prevent injury.

Instructions

    • 1

      Lie with your back on the floor with a kettlebell in your right hand. Look at the ceiling. Your arm and back are straight and your right leg is bent at the knee.

    • 2

      Lean to the left as you lift up toward the ceiling with your right hand and the kettlebell. The hips twist slightly to accommodate the shift in position. Keep your eyes on the kettlebell.

    • 3

      Swing the right leg, still bent at the knee, out to the right side as you continue to push straight up with your right arm locked. The right foot is flat on the ground throughout Steps 1, 2 and 3.

    • 4

      Lift the left leg off the floor, keeping it straight as you continue to push towards the ceiling with the kettlebell in your right hand. The back remains straight. Only the right foot and the left arm are touching the ground at the end of Step 4.

    • 5

      Swing the left leg underneath your torso in preparation for standing. Your left knee touches the ground as does the left leg and right arm. Continue to hold the kettlebell up with a locked right arm.

    • 6

      Remove the left hand from the ground as you shift all your weight onto the left and right legs. Your body is now in a lunge position with the right leg forward bent at the knee with the right foot firmly on the ground and the left leg bent behind you with the shin and top of the left foot touching the ground.

    • 7

      Push off the back left leg as you straighten your right leg out moving to a full standing position. The kettlebell is now above your head still held in a straight right arm and your eyes are looking at the top of the kettlebell. You have just performed a Turkish get up with a kettlebell and can repeat as many times as is comfortable for you.