Kettlebell · Intermediate

Kettlebell Turkish Get-Up (Modified)

The Turkish get-up is a full-body movement that takes you from lying on the floor all the way to standing — and back down again. This modified version breaks the movement into manageable stages so you can build the skill safely. It trains nearly every muscle in your body while also sharpening the coordination and floor-to-standing ability that matters enormously for everyday independence. If getting up off the floor is something you want to do with confidence, this exercise is one of the best tools for it.

1. 01

   Lie on your back with the kettlebell in your right hand, arm pointed straight up toward the ceiling — keep that arm vertical the entire time.

2. 02

   Bend your right knee so your right foot is flat on the floor; your left leg stays straight out to the side at about a 45-degree angle.

3. 03

   Press your left hand into the floor and roll onto your left elbow, then push up to your left hand — pause here and make sure your right arm is still straight up.

4. 04

   Press through your left hand and right foot to lift your hips off the floor until your body forms a straight line from shoulder to knee.

5. 05

   Sweep your left leg back and place your left knee on the floor directly under your left hip — you are now in a half-kneeling position.

6. 06

   From the half-kneeling position, press through both feet to stand up tall, keeping the kettlebell arm locked straight overhead the whole way.

7. 07

   Reverse every step in the same order to return to the floor — go slowly on the way down, it's just as important as the way up.

8. 08

   Keep your eyes on the kettlebell throughout the movement; watching it helps you keep the arm stable and your body organized.

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  Bending the raised arm — if the kettlebell drifts toward your head or the elbow bends, stop and reset; a bent arm means the shoulder is working too hard and is at risk.

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  Rushing through the transitions — if you feel wobbly or have to catch yourself, you moved too fast; each position should feel stable before you move to the next.

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  Letting the hips sag during the hip bridge step — if your body isn't in a straight line from shoulder to knee, squeeze your glutes harder and push the floor away.

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  Placing the supporting hand too close to the body — if your wrist is directly under your shoulder, move the hand out slightly so your arm can press effectively without strain.

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  Using too heavy a weight — if you cannot keep the arm perfectly vertical or feel any shoulder pain, switch to a lighter kettlebell or use a shoe balanced on your fist instead.