Kettlebell Turkish Get Up (Squat style)
- Target muscle
- Gluteus Maximus, Gluteus Medius, Obliques
- Equipment
- Kettlebell
- Body part
- Thighs
- Type
- Strength
The kettlebell Turkish get up (squat style) is a full-body strength and mobility exercise that moves from lying on the floor to standing upright while holding a kettlebell overhead throughout. It primarily targets the gluteus maximus, gluteus medius, and obliques, training hip stability, shoulder integrity, and rotational core strength in a single flowing sequence. The squat style uses a bilateral squat to rise to standing rather than a lunge, making it a distinct variation with different demands on the hips.
How to do the Kettlebell Turkish Get Up (Squat style)
- 1Lie on your back with your right arm extended straight toward the ceiling holding the kettlebell, right knee bent with your right foot flat on the floor, and your left arm and left leg extended at roughly 45° for support.
- 2Press through your right foot and roll onto your left forearm, curling your right shoulder off the floor while you keep your right elbow locked and your eyes on the kettlebell.
- 3Push up from your left forearm to your left hand, fully extending the left elbow and pressing the floor firmly away from you.
- 4Bridge your hips high off the floor by driving through your right foot and your left hand simultaneously.
- 5Sweep your left leg back under your hips and bring both feet to a parallel, hip-width stance so you are in a low squat position.
- 6Drive through both feet, keeping the kettlebell overhead and your gaze on the bell, and stand all the way up.
- 7Reverse the sequence step by step — squat down, place your left hand on the floor, sweep your left leg forward, lower to your left forearm, and roll back to lying.
- 8Complete all reps on the right side, then transfer the kettlebell to your left hand and repeat.
Form tips
- Set the shoulder before you move — pull the shoulder blade down and back and wedge it into the socket, so the overhead arm is supported by your back rather than hanging off the joint.
- Press the floor away with the free hand during the forearm and hand phases; an active support arm keeps the torso tall instead of letting it collapse toward the floor.
- Get the hips high on the bridge before you sweep, so the trailing leg passes through with clearance rather than dragging across the floor.
- Breathe at each checkpoint rather than holding your breath for the whole sequence — brace, exhale, then move to the next position.
- Train where the bell has somewhere to go, and let it drop away from you if it drifts behind your head; never try to save a rep that has gotten past your shoulder.
Common mistakes
- Bending the working elbow during any phase, which destabilizes the bell overhead and creates a serious injury risk — the arm must remain straight throughout.
- Rushing through the intermediate positions, which skips the stability work that makes the movement valuable and increases the chance of losing control.
- Looking away from the kettlebell, which causes the shoulder and elbow to drift out of alignment — the gaze on the bell is a structural cue, not optional.
- Starting with too much weight before the movement pattern is ingrained, which forces compensations at every transition.
Frequently asked questions
What muscles does the kettlebell Turkish get up (squat style) work?
The primary muscles are the gluteus maximus, gluteus medius, and obliques. The glutes drive the bridge and the rise out of the squat to standing, while the obliques resist rotation and hold the torso stable under the overhead bell through every phase.
What is the difference between the squat style and the lunge style Turkish get up?
In the squat style, both feet are brought under the hips to stand up from a bilateral squat position. The lunge style transitions through a half-kneeling position before standing. The squat style places more symmetrical demand on the glutes and hips.
Is the Turkish get up good for beginners?
The movement pattern can be learned by beginners, but start with no weight or a very light load to build the motor pattern first. The sequence is complex enough that rushing into heavier loads before the technique is solid can be unsafe.
How many reps should I do per set?
One to three reps per side per set is standard — the Turkish get up is a skill-strength movement where quality matters far more than quantity. Even advanced lifters rarely go beyond five reps per side.
What weight should I start with for the Turkish get up?
Start with no weight or a light shoe balanced on your fist to learn the pattern. For the kettlebell, 8–12 kg is a typical starting point for most adults — err on the lighter side until every transition feels controlled and deliberate.
