Kettlebell Turkish Get Up (Squat Style)

Setup

1. 01Lie on your back and press a kettlebell to lockout over one shoulder.
2. 02Bend the knee on the bell side and plant that foot; angle the free arm and leg out about 45 degrees.
3. 03Keep your eyes on the bell and the wrist straight.

Execution

1. 01Roll up onto the free elbow, then onto the hand, keeping the bell locked out.
2. 02Lift the hips into a high bridge.
3. 03Instead of sweeping the leg back to a kneeling lunge, pull both feet under you into a deep squat position.
4. 04Stand up out of the squat with the bell still overhead.
5. 05Reverse each step under control to return to lying.

Checkpoints

• -The elbow of the loaded arm stays locked the entire time.
• -Eyes track the bell through the floor transitions.
• -The squat-through lands with both feet flat and heels down.
• -Each position is owned for a beat before moving to the next.

Common mistakes

• -Bending the loaded arm during transitions.
• -Rushing the squat-through and landing on the toes with heels up.
• -Losing the overhead stack and letting the bell drift forward.
• -Using a bell too heavy to pause in every position.