Kettlebell Half Turkish Get-up
Description
The kettlebell half Turkish get-up is a regression of the full Turkish get-up that includes only the lower portion of the movement — from lying down to seated kneeling, without the final lunge stand-up. It builds shoulder stability, core control, and overhead position strength while being more accessible than the full version.
Equipment Required
Kettlebell Half Turkish Get-up Instructions
- Lie on your back with a kettlebell in your right hand, arm extended straight up. Right knee bent, right foot flat. Left leg extended.
- Keep your eyes on the kettlebell throughout the movement.
- Press through your right foot. Roll onto your left elbow, then your left hand.
- Sit up tall with the kettlebell still locked out overhead.
- Drive through your right foot and lift your hips off the floor — your weight is on your right foot and left hand.
- Sweep your left leg back through to a kneeling position. You should now be in a half-kneeling position with the kettlebell still overhead.
- Reverse the entire sequence to return to lying down.
- Complete all reps on one side, then switch.
Kettlebell Half Turkish Get-up Form & Visual
Kettlebell Half Turkish Get-up Benefits
- Builds shoulder stability and overhead position strength
- Develops core control through complex movement
- More accessible than the full Turkish get-up
- Excellent shoulder rehabilitation exercise
- Trains coordination and body awareness
- Carries over to all overhead pressing
Kettlebell Half Turkish Get-up Muscles Worked
- Anterior, lateral, and posterior deltoid (overhead stabilization)
- Rotator cuff
- Core (heavy stabilizer)
- Triceps brachii (locked overhead)
- Gluteus maximus and medius
- Quadriceps
Kettlebell Half Turkish Get-up Variations & Alternatives
- Full Turkish Get-Up (with stand-up)
- Bottom-Up Half Turkish Get-Up (handle down)
- Naked Half Turkish Get-Up (no weight)
- Dumbbell Half Turkish Get-Up
- Slow-Tempo Turkish Get-Up
