Kettlebell Turkish Get Up (squat Style)
Kettlebell Turkish Get Up (squat Style) is a graduate-level take on the pattern and works before or after your main squat.
How to do Kettlebell Turkish Get Up (squat Style)
- Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder.
- Bend your right knee and place your right foot flat on the ground, keeping your left leg extended.
- Pressing through your right foot, lift your hips off the ground, coming into a bridge position.
- Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground.
- Rotate your torso to the left, bringing your left hand to the ground for support.
- Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position.
- From the kneeling position, stand up, keeping the kettlebell extended overhead.
- Reverse the movement to return to the starting position.
Kettlebell Turkish Get Up (squat Style) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Keep the set crisp and stop when speed drops.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The next bell up is a big jump, so build reps first.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Own the rack position before adding size.
Common Kettlebell Turkish Get Up (squat Style) Mistakes
Losing the rack position as the set drags on
End the set the moment the bell drifts off the forearm.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Kettlebell Turkish Get Up (squat Style)
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Kettlebell Turkish Get Up (squat Style) — Frequently Asked Questions
How do you do the Kettlebell Turkish Get Up (squat Style)?
Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder. Bend your right knee and place your right foot flat on the ground, keeping your left leg extended. Pressing through your right foot, lift your hips off the ground, coming into a bridge position. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Turkish Get Up (squat Style) work?
The Kettlebell Turkish Get Up (squat Style) primarily targets the glutes. It is classified as a legs exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Turkish Get Up (squat Style) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Turkish Get Up (squat Style) good for beginners?
Not usually. The Kettlebell Turkish Get Up (squat Style) is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Kettlebell Turkish Get Up (squat Style)?
Try the Sled Lying Squat, Smith Sprint Lunge or the Pike-to-cobra Push-up. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
