Bottoms Up Kettlebell Turkish Get Up to Hand 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
None
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Bottoms Up Kettlebell Turkish Get Up to Hand" is an advanced exercise that primarily targets the abs while requiring a kettlebell. It combines the foundational Turkish Get Up movement with a focus on balance and core stability by holding the kettlebell upside down. This exercise challenges the core to maintain control and stability as you transition from a lying position to a standing position while keeping the kettlebell balanced on the hand. It’s effective for improving core strength, coordination, and overall body control, making it a great addition to any functional training routine.
How to Perform
Start by lying on your side, holding the kettlebell in a front-racked position with both hands overlapping the handle.
Roll onto your back and, using your free hand, rotate the kettlebell into a bottoms-up position, ensuring the handle is pointing toward the ceiling.
Press the kettlebell upward, fully extending your arm, while extending your free hand out to the side for balance and support.
Bend the knee of the leg on the same side as the kettlebell, keeping your foot flat on the ground (e.g., if holding the kettlebell with your right hand, your right knee should be bent).
Engage your core and use your elbow to help prop yourself up into a seated position, maintaining the kettlebell overhead in a locked-out position.
Push through the elbow you're braced on, straightening it, and transition into a full hand support position.
To return to the starting position, reverse the steps, lowering yourself back to the elbow, then to the back, and carefully rotating the kettlebell to its starting position.
Perform the desired number of repetitions, making sure to maintain control and stability throughout each movement.
Tips
Throughout the exercise, keep your eyes on the kettlebell to maintain proper alignment and focus. As you gain proficiency, you may be able to look ahead once you reach the half-kneeling position, but for beginners, it’s best to concentrate solely on the kettlebell above you.
Avoid starting with a heavy kettlebell. If you're new to the movement, consider using a lighter object like a shoe or a ball, or even no weight at all, to practice the technique and build up gradually.
When performing the initial sit-up, follow the cue "Punch and crunch!" to engage your core effectively and help you move with control.
The Turkish Get Up is often utilized as a corrective exercise or a warm-up drill, making it suitable for a variety of training environments, especially for general fitness purposes.
Focus on gripping the kettlebell handle firmly throughout the movement. This will enhance shoulder stability and ensure better control during the entire exercise.
How Not to Perform
Avoid Looking Away from the Kettlebell: Don’t take your eyes off the kettlebell during the exercise, especially when it’s overhead. Looking away can disrupt your balance and cause improper alignment, increasing the risk of injury.
Don’t Use Excessive Weight: Avoid using a kettlebell that’s too heavy for your current skill level. Start light to focus on proper form and technique. Lifting too much weight can lead to improper movements, increased strain, and a higher risk of injury.
Don’t Rush Through the Movement: The Turkish Get Up requires control at every stage. Avoid rushing through the steps. Take your time to execute each phase with precision to prevent jerky movements and maintain stability.
Don’t Swing the Kettlebell: Avoid using momentum to swing the kettlebell into position. Instead, focus on controlled, deliberate movements to activate your core and shoulder muscles effectively.
Don’t Let Your Elbow Collapse: While transitioning to the seated position, make sure your elbow stays aligned under your shoulder. Don’t allow it to bend inward or collapse, as this can strain the joint and reduce stability.
Avoid Overextending the Arm: Keep the arm holding the kettlebell straight and aligned with your body. Do not allow the kettlebell to drift forward or backward, as this can put unnecessary stress on your shoulder and reduce core engagement.
Don’t Neglect the Core: Avoid neglecting your core muscles throughout the movement. Keep your abs engaged to support the spine and maintain stability. Failing to activate your core can lead to excessive strain on the lower back.
Don’t Use the Wrong Foot Placement: When raising your knee, ensure that your foot is flat on the floor. Avoid twisting your foot or placing it too far away from your body, as this can throw off your balance and energy distribution.
Don’t Rush the Descent: When returning to the starting position, don’t drop down quickly. Reverse the movement with the same level of control and stability as you did during the ascent. A fast descent can lead to loss of control and potential injury.
Avoid Overextending the Neck: Keep your neck aligned with your spine. Don’t look excessively upward or let your head drop too far back, as this can strain your neck and disrupt the flow of the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.