Kettlebell Half Turkish Get Up

Half Turkish get-up — lying-to-elbow press-up with a kettlebell locked overhead, brutal trunk-and-shoulder control work.

Level: Elite

Primary: Full Body

Movement: Compound

Type: Functional Fitness (Obstacle & Hybrid) Hybrid Athletic

Equipment: Kettlebell

Sports: MMA Wrestling

Target muscles

The deltoid and triceps of the working arm hold the kettlebell locked out overhead. The trunk braces violently to control the asymmetric load through the press-up. The obliques and serratus anterior fire continuously. The hip flexors and quadriceps drive the body up. As a movement, the half Turkish get-up trains shoulder stability under load through changing trunk positions — uniquely effective for shoulder health.

How to perform

Setup

Lie on your back with a kettlebell pressed directly overhead with one arm fully locked out. Bend the same-side knee with the foot flat on the floor. The other arm extends out to the side at 45 degrees. Eyes locked on the kettlebell throughout.

Execution

Use the opposite elbow and forearm to prop yourself up — the body comes up to a propped-on-elbow position, then to the hand. The kettlebell stays locked out overhead, the eyes stay on it. Lower back down with control through the same path. Switch sides each set.

Common mistakes

Letting the kettlebell drift.
Looking away from the kettlebell.
Going too heavy.
Rushing the press-up.
Bent elbow during the press-up.

Progressions and regressions

Regress to a dead bug with the kettlebell locked overhead. To progress, work the full Turkish get-up (continuing past the propped-on-hand position to standing).