Squat Style Kettlebell Turkish Get Up
In SetGrip: Kettlebell Turkish Get Up (Squat Style)
- Primary muscleGlutes
- EquipmentKettlebell
- DifficultyAdvanced
- TypeComplex
- Secondary muscles
- Quads, Hamstrings, Abs
- Body part
- Upper Legs
- Position
- Transitional
- Laterality
- Unilateral (one side at a time)
- Category
- Strength
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Instead of sweeping a leg back into the lunge, the squat-style get-up pulls both feet under you and stands straight up out of the bottom, replacing the classic half-kneeling windmill with a deep single-bell squat. It asks noticeably more of ankle and hip range than the lunge style, which is exactly why some lifters choose it.
How to do the Squat Style Kettlebell Turkish Get Up
- Start by lying on your back with your legs extended and the kettlebell held in your right hand, arm fully extended above your shoulder.
- Bend your right knee and place your right foot flat on the ground, keeping your left leg extended.
- Pressing through your right foot, lift your hips off the ground, coming into a bridge position.
- Slide your left leg underneath your body, bending your left knee and placing your left foot flat on the ground.
- Rotate your torso to the left, bringing your left hand to the ground for support.
- Pressing through your right foot and left hand, lift your torso off the ground, coming into a kneeling position.
- From the kneeling position, stand up, keeping the kettlebell extended overhead.
- Reverse the movement to return to the starting position.
- Repeat the exercise on the other side, starting with the kettlebell in your left hand.
Tip: Take a full breath in each position and move only when the weight is still.
Muscles worked
Primary
Glutes · Legs
The glutes drive the hip bridge and the stand, and they should be squeezed hard in the bridge position.
Secondary
- Quads
- Hamstrings
- Abs — The obliques and abs work through the roll to the elbow and the sit-up portion, and they brace the trunk in every position after that.
Common mistakes
- Eyes off the bell — watch the weight through every position until you are standing, since that is what keeps it stacked over the shoulder.
- Rushing the steps — a get-up is a series of positions, so pause in each one and make sure the arm is locked and the weight steady before moving on.
- Bending the working arm — the elbow stays locked from the first press to the last lowering, and if it bends, the weight is too heavy.
- Skipping the bodyweight version — own the movement with no weight or a shoe balanced on the fist before using a kettlebell.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 4–6 × 2–3 per side | 2–3 min |
| Strength | 4–5 × 3–5 per side | 2–3 min |
Get-ups go in the warm-up or at the start of a session as a skill and stability movement, before heavy lifting. Pair one get-up per side with a set of swings using the same bell.
Variations and alternatives
Frequently asked questions
What muscles does the Squat Style Kettlebell Turkish Get Up work?
The Squat Style Kettlebell Turkish Get Up primarily works the glutes. It also involves the quads, hamstrings and abs, which assist the movement and stabilise the joints.
Is the Squat Style Kettlebell Turkish Get Up good for beginners?
Not as a starting point. The Squat Style Kettlebell Turkish Get Up is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Squat Style Kettlebell Turkish Get Up?
If you cannot do the Squat Style Kettlebell Turkish Get Up, try the Single Arm Dumbbell Snatch. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Squat Style Kettlebell Turkish Get Up, a sensible starting point is power: 4–6 × 2–3 per side with 2–3 min rest; strength: 4–5 × 3–5 per side with 2–3 min rest. First lift of the day, always. Fatigue ruins the technique this movement depends on.
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