Kettlebell Turkish Get-up

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Kettlebell Turkish Get-up

Instructions

Preparation

Raise or clean kettlebell over head with right arm. Stand with right arm fully extended vertically supporting kettlebell throughout movement. Extend left arm out to side.

Execution

  1. Step back with left leg and kneel down as in downward phase of Overhead Rear Lunge.
  2. Lean to left side and place left hand on floor, well left of right foot.
  3. Shift weight onto left arm.
  4. Pull left leg forward between right leg and left arm.
  5. Sit with left leg extended outward onto floor and right leg bent upward.
  6. Extend right leg outward onto floor and gently lie down.

Return

  1. Pull right shoulder toward hip slightly by contracting lats and obliques (decreases length of lever arm during sit up).
  2. Sit up with assistance of left arm on floor to side.
  3. Bend right leg so right foot is placed on floor close to hip while leaning on extended left arm.
  4. Pull left leg back between right leg and left arm and position forefoot and knee on floor behind right foot and left hand.
  5. Position torso upright.
  6. Stand up in original position as in upward phase of Overhead Rear Lunge.

Repeat with opposite side.

Comments

Kettlebell Turkish Get-up emphasizes load balance, shoulder mobility, and functional strength. Keep wrist supporting kettlebell straight. Dumbbell can also be used. Exercise can also be started lying on floor with kettlebell off to side. Kettlebell can be picked up from floor while lying down with both hands and pressed up with one arm. The kettlebell may also be returned to floor with both hands at finish of exercise to protect joints. Also see Dumbbell Turkish Get-up and Barbell Turkish Get-up.

Classification

 Utility: Specialized
 Mechanics: Compound
 Force: Push

Force (Articulation)

Dynamic

Static (lower body)

Static (supporting arm)

Static (assisting arm)

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