ShouldersIntermediateKettlebells

Kettlebell Turkish Get-Up (Lunge style)

The Kettlebell Turkish Get-Up (Lunge style) primarily works the shoulders, with the abdominals, hamstrings, quadriceps and triceps supporting the movement. It is a strength movement performed with kettlebells.

Track your progress

Primary muscle: Shoulders
Secondary muscles: Abdominals, Hamstrings, Quadriceps, Triceps
Equipment: Kettlebells
Force: Push
Movement pattern: Compound
Movement category: Lunge

Kettlebell Turkish Get-Up (Lunge style) reference position 1

Kettlebell Turkish Get-Up (Lunge style) reference position 2

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How to

Movement instructions

How to do the Kettlebell Turkish Get-Up (Lunge 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 one knee.
While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Technique guidance

Kettlebell Turkish Get-Up (Lunge style): breathing, mistakes and safety

Breathing

Inhale as you lower under control and exhale as you drive back to a stable position. Keep the breath smooth throughout the set.

Common mistakes

Using a step length that prevents a stable stance.
Letting the front knee collapse inward.
Rushing the transition and losing balance between repetitions.

Safety

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the swing or lowering path clear and use a secure grip you can maintain throughout the set.

General guidance based on the exercise and equipment. It is not personal coaching or medical advice.

Your progress

How to track progress with Kettlebell Turkish Get-Up (Lunge style)

Keep the same kettlebells setup, range of motion and recording method when comparing Kettlebell Turkish Get-Up (Lunge style) sessions.

What to record

Weight, repetitions and completed sets.

Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.

What to compare

Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.

Read the tracking guide

The examples show how to keep a record. They are not workout targets or a personalised training plan.

See how Jijibisha tracks your progress

Muscles

Muscle guide

Muscle map for Kettlebell Turkish Get-Up (Lunge style)

Shoulders is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.

Primary ShouldersSupporting Abdominals, Hamstrings, Quadriceps, Triceps

Swap it

Different equipment, same muscle

If the Kettlebells is taken

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Kettlebell Turkish Get-Up (Lunge style)

Primary muscle

Shoulders

Secondary muscles

Abdominals, Hamstrings, Quadriceps, Triceps

Equipment

Kettlebells

Force

Push

Movement pattern

Compound

Movement category

Lunge