Single Arm Kettlebell Turkish Get Up

Instructions for proper form

1. Begin lying on your back with a kettlebell in your right hand, arm extended over your shoulder and your right leg bent at the knee, foot flat on the ground. Your left leg should be straight on the floor. 2. Engage your core and roll onto your left side, pressing through your right arm to raise your torso. 3. Push through your right hand to come into a seated position, keeping the kettlebell overhead. 4. Transition onto your left hand, ensuring your left arm is straight and in line with your left shoulder. 5. Lift your hips off the ground, creating a straight line from your left shoulder to your left foot. 6. Sweep your left leg underneath your body, placing your left knee on the ground. 7. From this kneeling position, bring your left foot flat on the ground. 8. Press through your left foot and stand up, keeping the kettlebell overhead. 9. Reverse the movement to return to a supine position. Always keep your core engaged and maintain control throughout the movement.

Common mistakes to avoid

1. Rounding the back instead of maintaining a neutral spine. 2. Losing balance and stability while transitioning between positions. 3. Allowing the kettlebell to drift away from the shoulder instead of keeping it aligned. 4. Going too quickly, which can compromise form. 5. Not engaging the core, leading to increased strain on the lower back.

Benefits

Specific benefits of the exercise

The Single Arm Kettlebell Turkish Get Up improves core stability, coordination, lower body strength, and flexibility, particularly through the obliques and hips.

Expected results and timeframe

With consistent practice 2-3 times per week, individuals can expect improved core strength and stability within 4-6 weeks, along with enhanced functional mobility..

Who this exercise is best for

This exercise is ideal for intermediate to advanced athletes, fitness enthusiasts looking to challenge their core and total body strength, as well as those in rehabilitation needing to build stability and control.

Scientific studies supporting its effectiveness

Research indicates that compound movements like the Turkish Get Up can enhance core strength, improve functional fitness, and promote better movement patterns by integrating multiple muscle groups. Studies show that kettlebell training improves overall strength and endurance in both trained and untrained populations.

Variations

Beginner modifications

For beginners, perform the exercise without weight or use a lighter kettlebell. Break down the movement into smaller segments, practicing each phase separately before attempting the full exercise.

Advanced progressions

Advanced progressions include increasing the weight of the kettlebell, adding a pause at each transition phase, or incorporating a resistance band to increase instability while performing the Turkish Get Up.

Integrations

Complementary exercises

Complementary exercises include other core stability movements such as planks, side planks, and oblique twists.

Super set recommendations

Consider supersets with single-arm rows or kettlebell swings to maintain core engagement and extend the workout time under tension.

Sample workout routines

Incorporate the Single Arm Kettlebell Turkish Get Up in a full-body circuit routine alongside exercises like squats, push-ups, and deadlifts for balanced strength training.

Exercise combinations

Combine with leg raises and shoulder presses for an effective core and overhead strength session.

Best time to do this exercise in your workout

The Turkish Get Up can be performed as a warm-up to activate the core, or as part of the main workout focus on total body strength.