Kettlebell Turkish Get-Up (Squat style)
A intermediate strength exercise for the shoulders, done with a kettlebell.
- Main muscles
- Shoulders
- Also works
- Abs, Calves, Hamstrings, Quads and Triceps
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound
- Movement
- Push
How to do the Kettlebell Turkish Get-Up (Squat style)
- 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.
- 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.
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Kettlebell Turkish Get-Up (Squat style)
Alternating Kettlebell PressKettlebell · Intermediate
Double Kettlebell JerkKettlebell · Intermediate
Double Kettlebell Push PressKettlebell · Intermediate
Kettlebell Arnold PressKettlebell · Intermediate
Kettlebell Halo with Overhead ExtensionKettlebell · Intermediate
Kettlebell Seated PressKettlebell · Intermediate
Kettlebell Seesaw PressKettlebell · Intermediate
Kettlebell ThrusterKettlebell · Intermediate
Questions
What muscles does the Kettlebell Turkish Get-Up (Squat style) work?
Mainly the shoulders, with the abs, calves, hamstrings, quads and triceps helping.
Is the Kettlebell Turkish Get-Up (Squat style) good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Kettlebell Turkish Get-Up (Squat style)?
Good alternatives that train the shoulders: Alternating Kettlebell Press, Double Kettlebell Jerk, Double Kettlebell Push Press or Kettlebell Arnold Press.
How many sets and reps of the Kettlebell Turkish Get-Up (Squat style) should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).