Functional
Turkish Get-Up
Turkish get-up
Execution (step by step)
1
Lie on your back, hold a kettlebell extended above your chest with one hand.
2
Bend the knee on the side of the weight, other leg extended on the ground.
3
Roll onto the opposite elbow and then onto the hand, kettlebell always up.
4
Lift the hips up in a bridge and bring the extended leg back.
5
Come into a kneeling position and stand up slowly -- kettlebell always extended above.
6
Perform the seven steps in reverse order to return to the starting position.
Muscles
Primary
coreshoulders
Supporting
gluteship flexorstriceps
Programming
| Strength | 3-4 sets x 3-5 reps per side |
| Hypertrophy | 3 sets x 5 reps per side |
| Endurance | 2-3 sets x 8-10 reps per side |
Alternatives
A custom plan via WhatsApp
Steev creates a training plan for you, chooses the right exercises and adjusts it based on your progress -- without downloading an app.
→ Try Steev 5 days free