Kettlebell Turkish Get-Up (Lunge style)

Shoulders

Kettlebell Turkish Get-Up (Lunge style)

Kettlebell Turkish Get-Up (Lunge style) (Start)

Kettlebell Turkish Get-Up (Lunge style) (End)

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

A full-body movement that takes you from lying down to standing with a kettlebell held overhead, rising through a lunge.

Strength

Primary musclesShoulders

Secondary musclesAbdominals Hamstrings Quadriceps Triceps

Energy burned

≈ 34 kcalFor 3 × 8–12, rest 90s · ≈ 6.0 kcal/min

Estimate range 26–43 kcal (±25 %)

Muscle mass worked22 %

Effort during a set10.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on your back with a kettlebell pressed above one shoulder, arm locked.
2Bend the knee on the bell side and set that foot flat.
3Spread your other arm and leg out at roughly 45 degrees.

How to perform

1Prop up onto your free forearm, then onto your hand, always watching the bell.
2Raise your hips, and swing the straight leg back to kneel in a lunge.
3Rise out of the lunge to stand, bell still pointing to the ceiling.
4Retrace the sequence in reverse to lie back down.