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
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Turkish Get Up to Hand is an advanced kettlebell exercise that focuses on strengthening the abs. It begins with the lifter lying on the ground, holding a kettlebell in one hand, and performing a Turkish Get Up. As the movement progresses, the goal is to push the kettlebell overhead, transitioning into a full hand-supported position. This exercise engages the core throughout, requiring stability and control as the kettlebell is lifted and held. It challenges balance and coordination while improving core strength and endurance. The Turkish Get Up to Hand is a dynamic movement that emphasizes the abdominal muscles with minimal secondary targets.
How to Perform
Begin by lying on your side, holding the kettlebell in a front racked position with both hands overlapping on the handle.
Roll onto your back, keeping the kettlebell steady, and press it overhead with one hand until your arm is fully extended.
Extend your free arm to the side for support, and raise the knee of the same side as the kettlebell (e.g., if the kettlebell is in your right hand, bend your right knee).
From this position, use your core to sit up onto your elbow while simultaneously pushing the kettlebell overhead.
Straighten the arm that is supporting your body on the ground, and press yourself up onto your hand, maintaining stability with the kettlebell overhead.
To return to the starting position, reverse the steps: lower your body back to the elbow, then slowly bring your back to the floor while carefully guiding the kettlebell down.
Complete the desired number of repetitions, ensuring proper form throughout to maintain core engagement and prevent injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your eyes on the kettlebell throughout the entire exercise. As you progress and become more comfortable with the movement, you may be able to glance forward when you reach the half-kneeling position. However, for beginners, it’s best to maintain focus on the kettlebell above you to ensure proper alignment and control.
Start with a light weight or no weight at all, especially when learning the movement. If you're new to the exercise, consider using a lightweight object like a shoe or ball before progressing to a heavier kettlebell.
For the sit-up portion of the exercise, apply the cue "Punch and crunch!" This will help you engage your core effectively as you rise.
The Turkish Get Up is commonly used as a corrective exercise or warm-up drill, and it can be beneficial for individuals in general fitness settings, not just advanced lifters.
Focus on gripping the kettlebell handle tightly with your hand to enhance shoulder stability and prevent any unnecessary movement while the kettlebell is held overhead. This will improve control and safety throughout the exercise.
How Not to Perform
Avoid Looking Away from the Kettlebell
Don’t take your eyes off the kettlebell during the exercise. Looking away can lead to loss of control and improper alignment. Keep your gaze fixed on the kettlebell to maintain focus and stability, especially while transitioning through each phase of the movement.
Don’t Use Too Heavy of a Weight
Starting with a weight that’s too heavy can compromise your form and increase the risk of injury. Begin with a lighter kettlebell or no weight at all to master the technique, and only progress to heavier weights once you're comfortable with the movement.
Avoid Using Momentum
Don’t jerk or swing your body to lift the kettlebell. Momentum can reduce the effectiveness of the exercise and increase the risk of injury. Focus on controlled, deliberate movements, especially when transitioning between positions.
Don’t Skip Proper Elbow and Hand Positioning
When moving from your back to your elbow, avoid rushing. Ensure your elbow is directly under your shoulder for support, and don’t allow your arm to collapse or extend too far. Similarly, when transitioning to your hand, keep it aligned under your shoulder to maintain balance and prevent strain.
Avoid Collapsing Your Core
Don't allow your torso to collapse or lose tension as you move through the exercise. Engage your core muscles throughout, especially when sitting up or pushing through the ground to maintain stability and prevent lower back strain.
Don’t Let the Kettlebell Drift Out of Alignment
Avoid letting the kettlebell move too far away from your body or tilt to one side. Keep the kettlebell directly overhead, with your arm fully extended, and ensure the shoulder stays packed to maintain control and prevent shoulder injuries.
Don’t Rush the Movement
Don’t try to complete the exercise too quickly. Take your time through each step, focusing on controlled movements. Rushing can lead to poor technique, wasted energy, and increase the risk of injury.
Avoid Overextending the Knee
When raising the knee of the side holding the kettlebell, don’t let it go too far or lose alignment with your hip. Keep your knee at a 90-degree angle to avoid unnecessary strain on the joint.
Don’t Neglect Breathing
Don’t hold your breath throughout the movement. Breathe steadily and consistently, especially when pushing the kettlebell overhead and transitioning through the different positions. Proper breathing helps maintain core stability and overall performance.
Avoid Slack in the Hand Gripping the Kettlebell
Don’t allow your grip on the kettlebell to loosen, as this can reduce stability and lead to shoulder instability. Keep a firm grip on the kettlebell handle throughout the movement to maintain control and support the shoulder joint effectively.
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.
