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Kettlebell Half Turkish Get Up

Kettlebell Half Turkish Get Up

The Kettlebell Half Turkish Get Up is a challenging exercise that primarily targets the core, shoulders, and hips. It is a variation of the full Turkish Get Up, which is a classic exercise known for its ability to build total body strength and stability. The Half Turkish Get Up is a great option for those who are new to the exercise or have limited mobility. To perform the Kettlebell Half Turkish Get Up, you start by lying down on your back with a kettlebell in one hand, arm extended toward the ceiling. From here, you engage your core and press the kettlebell up toward the ceiling while keeping your eyes fixed on it. Slowly, you raise your torso off the ground and come to a seated position, supporting yourself with the opposite hand. This exercise challenges your core stability as you continue to press the kettlebell overhead and extend your hips, transitioning onto your knees with control. The Half Turkish Get Up helps to improve core strength, shoulder stability, and overall body control. It is important to start with a lighter kettlebell and master the form and technique before progressing to a heavier weight. Remember to maintain a slow and controlled movement throughout the exercise, paying attention to your form to avoid injury. Incorporating the Kettlebell Half Turkish Get Up into your routine can help improve your overall strength, stability, and body awareness. However, always remember to listen to your body and consult with a fitness professional or physician if you have any concerns or health conditions before attempting this or any new exercise.

Instructions

  • Start by lying on your back on a mat or a stable surface.
  • Hold a kettlebell in your right hand directly above your shoulder, with your arm fully extended.
  • Bend your right knee and place your right foot flat on the floor, keeping your right arm extended with the kettlebell.
  • Engage your core and press through your right foot while using your left arm for support.
  • Keep your gaze focused on the kettlebell throughout the movement.
  • Slowly lift your torso off the ground by driving through your right heel.
  • Maintain a strong core and straight back as you lift your torso off the ground.
  • Keep lifting until you are propped up on your left forearm, resting your weight on your left hip and forearm.
  • Your chest should be open, facing forward, and your right arm should still be extended with the kettlebell.
  • Pause for a moment at the top, ensuring stability and balance.
  • Slowly reverse the movement by lowering your torso back down to the starting position.
  • Repeat the exercise for the desired number of repetitions and then switch sides to work the other side of your body.

Tips & Tricks

  • Maintain a strong core throughout the movement.
  • Focus on keeping the kettlebell stable and balanced throughout the exercise.
  • Engage the muscles of your glutes and core to generate power during the movement.
  • Start with a lighter kettlebell and gradually increase the weight as you become more comfortable with the exercise.
  • Control your breathing throughout the movement to maximize stability and control.
  • Perform the exercise in a slow and controlled manner to ensure proper form and technique.
  • If you're having difficulty with balance, try keeping your eyes on the kettlebell throughout the movement.
  • Avoid rushing through the exercise - take your time and focus on executing each step with precision.
  • Be mindful of proper body alignment, particularly in your shoulders, hips, and knees.
  • Modify the exercise as needed to accommodate any limitations or injuries you may have.

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