Bottoms Up Kettlebell Turkish Get Up to Knee 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
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 Knee is a core-focused exercise that builds strength, stability, and coordination. This movement targets the abs as the primary muscle group, while also engaging the adductors, glutes, hamstrings, quads, shoulders, and upper back as secondary muscles. The exercise begins with the lifter lying on their back, holding a kettlebell in the bottoms-up position to enhance grip strength and shoulder stability. As they progress to a tall kneeling position, the movement demands precise control and core activation to stabilize the kettlebell and body alignment. This exercise is ideal for improving balance, core strength, and functional mobility, making it a versatile addition to any workout routine.
How to Perform
Begin lying on your side with the kettlebell resting in the front rack position. Place both hands on the handle, one overlapping the other, for a secure grip.
Carefully roll onto your back, using your free hand to assist in rotating the kettlebell into the bottoms-up position, ensuring the weight is stable.
Press the kettlebell straight up until your arm is fully extended, and extend your free arm outward to provide balance.
Bend the knee on the same side as the kettlebell (e.g., if the kettlebell is in your right hand, your right knee should be bent while the left leg remains straight).
Perform a controlled sit-up, moving to your elbow while driving the kettlebell upward, keeping your arm steady and the weight stable.
Straighten the supporting elbow to lift yourself onto your hand, creating a strong base of support.
Push through your grounded hand and foot to lift your hips off the ground into a bridge position, maintaining tension throughout your body and keeping one leg extended.
Sweep the extended leg underneath your body, bringing it into a kneeling position beneath your hips, while your supporting hand remains on the floor and the kettlebell stays overhead.
Align your torso upright, adjusting the position of the rear leg to bring it in line with your forward leg, creating a strong half-kneeling stance.
Reverse the movement step by step to return to the starting supine position, maintaining control of the kettlebell throughout.
Perform the desired number of repetitions, alternating sides if required, while focusing on precision, stability, and smooth transitions at each phase of the exercise.
Tips
Keep your gaze fixed on the kettlebell throughout the entire movement. This helps with stability and ensures the kettlebell stays in control. As you gain proficiency, you may transition to looking straight ahead once you reach the half-kneeling position, but initially, it’s best to maintain focus on the kettlebell overhead.
Start with a lighter weight or even no weight at all when first learning the movement. You can use a shoe, a ball, or another lightweight object to practice the form and build strength gradually before adding heavier resistance.
For the sit-up portion of the Turkish Get Up, use the cue “Punch and crunch!” to guide the movement. This emphasizes the powerful drive needed from your upper body and core to rise up smoothly.
The Turkish Get Up is primarily a corrective exercise or a warm-up drill. It’s also beneficial for improving mobility and stability, making it suitable for a wide range of individuals, including those in general fitness settings.
Focus on gripping the kettlebell handle firmly throughout the movement. This enhances shoulder stability and helps maintain control, particularly when the kettlebell is held overhead.
How Not to Perform
Avoid Losing Focus on the Kettlebell: Do not take your eyes off the kettlebell, especially when it is held overhead. Focusing on the weight helps maintain stability and prevents unnecessary shifting of the body that could lead to imbalance or injury.
Do Not Rush Through the Movement: Avoid performing the Turkish Get Up too quickly. Focus on controlled, deliberate movements rather than speed. Rushing can lead to poor form and can cause unnecessary strain on the joints and muscles.
Do Not Let the Kettlebell Wander: Keep the kettlebell in a stable, controlled position at all times. Do not let it drift away from your body, as this can cause shoulder instability and reduce the effectiveness of the exercise.
Do Not Overload with Heavy Weight Too Soon: Avoid using heavy weights if you're new to the exercise. Start with a lighter load to master the technique, as improper form with heavy weights can increase the risk of injury.
Avoid Using Momentum: Do not swing or jerk your body to assist with the movement. Each transition should be smooth and controlled, ensuring that the target muscles are activated properly and without excess force or energy.
Do Not Keep the Knee Too Far Out: When you raise the knee on the same side as the kettlebell, avoid letting it extend too far outward. Keep the knee aligned with your body to ensure proper engagement of the core and leg muscles.
Avoid Arching Your Back: When transitioning from the seated position to the bridge, do not allow your lower back to excessively arch. Engage your core to maintain a neutral spine, which prevents unnecessary strain on your lower back.
Do Not Keep the Elbow Locked Too Soon: When pushing up from your elbow to your hand, avoid locking the elbow too quickly. Focus on pressing through the palm and keeping the shoulder stable to prevent joint stress.
Avoid Overextending the Hip Bridge: When lifting your hips into the bridge position, do not overextend your hips. Ensure that the glutes and hamstrings are activated to stabilize the hips without putting excess pressure on the lower back.
Do Not Let the Supporting Leg Collapse: When transitioning to the kneeling position, make sure the leg you’re not using stays straight and strong. Do not allow it to collapse or lose alignment, as this can affect your stability and balance.
Avoid Losing Core Tension: Throughout the entire movement, do not relax your core. Maintain tight core engagement to keep your body stable and ensure the focus remains on the target muscles, especially the abs and shoulders.
Do Not Rush the Reverse Movement: When returning to the starting position, avoid quickly reversing the steps. Perform each phase with the same care and control to prevent injury and maintain proper alignment.
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.
