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운동 라이브러리
Kettlebell Turkish Get Up (Squat Style)
A full-body get-up from lying to standing with a kettlebell locked out overhead, using a squat-through rather than a lunge to stand, which biases the quads and demands deep hip mobility.
하체케틀벨Get-up
주동근
둔근대퇴사두
협응근
코어어깨햄스트링등 상부
장비
케틀벨
패턴
Get-up
준비 자세
- 01Lie on your back and press a kettlebell to lockout over one shoulder.
- 02Bend the knee on the bell side and plant that foot; angle the free arm and leg out about 45 degrees.
- 03Keep your eyes on the bell and the wrist straight.
수행
- 01Roll up onto the free elbow, then onto the hand, keeping the bell locked out.
- 02Lift the hips into a high bridge.
- 03Instead of sweeping the leg back to a kneeling lunge, pull both feet under you into a deep squat position.
- 04Stand up out of the squat with the bell still overhead.
- 05Reverse each step under control to return to lying.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 3 sets of 1 to 3 slow reps per side as a warm-up or skill block.
- -Master the standard lunge-style get-up first; the squat style needs notably more ankle and hip mobility.
- -Load stays light to moderate; this is a control and mobility drill, not a max-effort lift.