Turkish Get-Up

Setup

1. 01Lie on your back and roll to the side to grip the kettlebell with both hands.
2. 02Roll back and press the bell to a locked-out arm above the shoulder.
3. 03Bend the knee on the same side as the bell and plant that foot.
4. 04Place the free arm on the floor at roughly 45 degrees from the body.

Execution

1. 01Drive off the planted foot and roll up onto the free elbow, then onto the hand.
2. 02Bridge the hips up and sweep the straight leg back under you to a kneeling position.
3. 03Straighten the torso to a tall half kneel, eyes now forward.
4. 04Stand up from the lunge position with the bell still locked overhead.
5. 05Reverse each stage under the same control to return to the floor.

Checkpoints

• -The bell arm stays vertical and locked out through every stage.
• -Eyes stay on the bell until the tall kneeling position.
• -The shoulder stays packed, not shrugged toward the ear.
• -Each position is owned before moving to the next.

Common mistakes

• -Rushing through the stages instead of pausing at each one.
• -Letting the elbow of the support or working arm bend.
• -Skipping the hip bridge and dragging the leg through.
• -Going too heavy before the sequence is automatic.