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) takes you from lying on the floor to standing with a kettlebell locked out overhead the whole way. It targets the gluteus maximus and gluteus medius, which drive the stand-up and hold the pelvis level, and the obliques, which resist rotation as your torso turns under the bell. Unlike the lunge style, it rises from a hip-width squat, so both hips share the work.
How to do the Kettlebell Turkish Get Up (Squat style)
- 1Lie on your back, roll onto your right side and grip the kettlebell handle with both hands, then roll flat and press it to lockout above your right shoulder.
- 2Set the start position: right knee bent with the foot flat on the floor, left arm and left leg extended out at roughly 45°, eyes fixed on the bell.
- 3Press through your right foot and punch the bell toward the ceiling as you curl your right shoulder up and roll onto your left forearm.
- 4Push from the forearm onto your left hand, locking the left elbow and stacking your shoulder over it so you sit tall with the chest open.
- 5Pull both feet underneath your hips into a hip-width stance, keeping weight on the left hand until both feet are planted.
- 6Lift your left hand off the floor and settle into the bottom of a squat, arm vertical and gaze still on the bell.
- 7Drive through both feet and stand all the way up, finishing with hips and knees locked and the bell stacked over your shoulder.
- 8Reverse the sequence step by step — squat down, post the left hand, extend the left leg forward, lower to the forearm, then to your back — park the bell with both hands, and repeat on the other side.
Form tips
- Keep your eyes on the kettlebell from the first roll until you are standing; the visual anchor keeps your shoulder tracking under the bell as your torso rotates.
- Pack the working shoulder — pull the shoulder blade down and into your ribs so the joint carries the load rather than a shrugged, loose arm.
- Exhale and re-brace your abs at every position: the get up is a chain of stable checkpoints, not one continuous rep.
- Learn the pattern unloaded or with a shoe balanced on your fist — the shoe drops the moment your arm drifts off vertical.
- If a position feels shaky, reverse out of it under control instead of fighting through to the next transition.
Common mistakes
- Letting the working elbow bend, which pulls the bell off the vertical line so the elbow carries the load instead of the shoulder and torso — this is how lifters drop a bell on themselves.
- Rushing the transitions so momentum carries you between positions, which skips the glute and oblique stability work the movement exists to train and lands you in each position off balance.
- Sitting up with a rounded back and a collapsed support arm instead of stacking the shoulder over the hand, which shifts load to the lower back and leaves nothing to push off from into the squat.
- Pulling only one foot under and standing from a staggered stance, which turns the rep into the lunge style and loses the symmetrical hip demand that defines the squat version.
- Loading up before the pattern is ingrained, which forces compensations at every transition and grooves them into the movement.
Frequently asked questions
What muscles does the kettlebell Turkish get up (squat style) work?
The target muscles are the gluteus maximus, gluteus medius, and obliques. The glutes drive the bridge and the stand-up and keep the pelvis level on the way down, while the obliques resist rotation as your torso turns underneath the overhead bell.
What is the difference between the squat style and the lunge style Turkish get up?
In the squat style you pull both feet under your hips and stand from a hip-width squat. The lunge style sweeps one leg back into a half-kneeling position and stands from there. The squat style loads both hips symmetrically; the lunge style is more of a single-leg pattern.
Is the Turkish get up good for beginners?
Yes, provided you start with no load or a very light bell and learn one transition at a time. The sequence is long enough that adding weight before the pattern is automatic usually produces a bent elbow and a wandering bell.
How many reps should I do per set?
One to three reps per side per set is standard — this is a skill-strength movement where quality matters far more than volume. Even advanced lifters rarely go beyond five reps per side.
What weight should I start with for the Turkish get up?
Learn the pattern with no weight or a shoe balanced on your fist. When you add a bell, 8–12 kg suits most adults as a starting point — err light until every transition feels controlled and you can pause in any position.
