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ground to stand
Turkish Get-Up
Search GoogleTurkish Get-Up is a advanced ground to stand exercise using kettlebell. It primarily trains shoulders and core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- shoulders, core
- Secondary
- glutes, quadriceps
- Equipment
- kettlebell
- Mechanic
- compound
Setup
- — Prepare the kettlebell and clear the movement area.
- — Set your stance, grip, and starting position before beginning turkish get-up.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep the loaded arm stacked while moving through each deliberate position.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the ground to stand.
- — Keep the loaded arm stacked while moving through each deliberate position.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo turkish get-up
Regressions
- — Supported or reduced-range turkish get-up