Kettlebell Half Turkish Get Up

Kettlebell Half Turkish Get Up: So führst du sie aus

1. 1Lie on your back with the kettlebell in your right hand. Press it straight up toward the ceiling so your right arm is fully extended and perpendicular to the floor.
2. 2Bend your right knee and plant your right foot flat on the floor, roughly hip-width from your left heel. Keep your left leg straight and angled about 45° away from your body.
3. 3Extend your left arm out to the side at roughly 45°, palm down, to act as a stabilizing base.
4. 4Keeping your eyes on the kettlebell, engage your obliques and core, then roll up onto your left elbow — do not push off your hand yet.
5. 5From the elbow, press through your left palm and straighten your left arm until you are in a tall seated position with both arms supporting you and the kettlebell still locked out overhead.
6. 6Drive through your right foot and squeeze your gluteus maximus to lift your hips off the floor until your body forms a straight line from right knee to left heel — this is the bridge position that completes the half get up.
7. 7Reverse each step in sequence: lower your hips, return to your left hand, descend to your left elbow, and then slowly lower your torso back to the floor.

Technik-Tipps

• Keep your eyes on the kettlebell for the entire movement — losing visual contact with it is the most common cause of a dropped bell and shoulder strain.
• Move one segment at a time and pause at each position before advancing; the half get up is a controlled sequence, not a single fluid push.
• Pack your shoulder — keep the kettlebell-side shoulder blade pulled down and away from your ear throughout to maintain a stable shoulder socket.
• Start with a lighter kettlebell until the movement pattern is solid; shoulder instability will show up much earlier with added load.
• Keep the non-working leg straight and grounded — letting it bend or lift reduces the stabilizing demand on your obliques and hip.

Häufige Fehler

• Looking away from the kettlebell during the movement, which disrupts shoulder alignment and risks losing control of the bell.
• Rushing through the transitions instead of pausing at each position, which bypasses the stability work the exercise is designed to build.
• Letting the kettlebell-side shoulder shrug toward the ear, which compromises the shoulder joint and reduces the effectiveness of the overhead press position.
• Allowing the hips to sag during the bridge, which prevents the gluteus maximus from fully engaging and shifts excessive load onto the lower back.
• Gripping the kettlebell too tightly with a bent wrist — the handle should rest across the base of the palm with the wrist stacked straight under the bell.

Häufig gestellte Fragen