Kettlebell Turkish Get-Up (Lunge style)

An intermediate strength exercise for the shoulders, abs, hamstrings, quads and triceps, done with a kettlebell.

Movement guide

Kettlebell Turkish Get-Up (Lunge style)

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusShoulders · Abs · Hamstrings · Quads · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Kettlebell Halo demonstrated on the 3D figure

3D demoKettlebell HaloBeginner · A kettlebell

Similar move, beginner grade.

This move

Kettlebell Turkish Get-Up (Lunge style) demonstrated on the 3D figure

3D demoKettlebell Turkish Get-Up (Lunge style)Intermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Turkish get-up demonstrated on the 3D figure

3D demoTurkish get-upAdvanced · A kettlebell + A dumbbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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 one knee.
While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Abs, Hamstrings, Quads, Triceps.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Kettlebell Turkish Get-Up (Squat style)Intermediate · A kettlebell

Bodyweight get-up demonstrated on the 3D figure

3D demoBodyweight get-upIntermediate · No equipment

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Clean and jerk demonstrated on the 3D figure

3D demoClean and jerkAdvanced · A barbell

Double kettlebell jerk demonstrated on the 3D figure

3D demoDouble kettlebell jerkAdvanced · A kettlebell

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Questions people ask

What muscles does the Kettlebell Turkish Get-Up (Lunge style) work?

Mainly the shoulders, with help from the abs, hamstrings, quads and triceps.

What equipment do I need for the Kettlebell Turkish Get-Up (Lunge style)?

A kettlebell.

Is the Kettlebell Turkish Get-Up (Lunge style) good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Kettlebell Halo.

What is an easier alternative to the Kettlebell Turkish Get-Up (Lunge style)?

Try the Kettlebell Halo. It works similar muscles at a lower grade.

How do I make the Kettlebell Turkish Get-Up (Lunge style) harder?

Progress to the Turkish get-up, or add load, range or slower lowering once your form is solid.