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Exercises › Shoulders › Kettlebell Turkish Get-Up (Squat style)

Kettlebell Turkish Get-Up (Squat style)

Kettlebell Turkish Get-Up (Squat style) is an intermediate compound kettlebell exercise that mainly works your shoulders, with help from your abs, calves, hamstrings, quads and triceps.

💪 Shoulders🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Kettlebell Turkish Get-Up (Squat style): starting position
Starting position
Kettlebell Turkish Get-Up (Squat style): end position
End position

How to do the kettlebell turkish get-up (squat style)

  1. Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
  2. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position.
  3. Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Muscles worked

Primary: ShouldersSecondary: AbsSecondary: CalvesSecondary: HamstringsSecondary: QuadsSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Kettlebell Turkish Get-Up (Squat style) alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the kettlebell turkish get-up (squat style) work?

It mainly works your shoulders; your abs, calves, hamstrings, quads and triceps assist.

How many sets and reps of kettlebell turkish get-up (squat style) should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the kettlebell turkish get-up (squat style) good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →