Shoulders / Intermediate / Compound (multi-joint)

Kettlebell Turkish Get-Up (Lunge style)

A kettlebell exercise for the front delts, with the abs, hamstrings and quads assisting.

At a glance

Primary

Front delts

Secondary

Abs, Hamstrings, Quads, Triceps

Equipment

Kettlebell

Movement pattern

Single-leg / lunge, Trunk rotation

Level

Intermediate

Type

Shoulders, Compound (multi-joint), One side at a time, Balance / unstable

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
2. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.
3. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Common mistakes

• ✗ Taking the eyes off the bell and letting the wrist bend back.

  Why it hurts: An unstable bell overhead can drop and strain the shoulder or wrist.

  ✓ Instead: Keep a straight wrist and a locked arm, and watch the bell until you stand. Start with a shoe balanced on the fist.

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