Kettlebell Turkish Get-Up To Hand

The Kettlebell Turkish Get-Up to Hand is a challenging exercise that targets multiple muscle groups in your body. This exercise requires focus, stability, and proper form to perform correctly. It is a full-body movement that engages your core, shoulders, hips, and legs. To start, you'll need a kettlebell of appropriate weight for your fitness level. The exercise begins by lying on your back, holding the kettlebell with a straight arm directly above your shoulder. From here, you'll use your core muscles to sit up while keeping your arm straight and the kettlebell fixed directly above you. As you come to a seated position, you'll transition onto your hand that is opposite of the kettlebell, maintaining a straight arm. Next, you'll press through your hand and lift your hips off the ground, creating a bridge position. Your free hand will act as support for balancing, while your glutes and hamstrings are activated to hold the bridge. From here, you'll sweep your leg through and plant it firmly on the ground, coming into a kneeling position. Your posture and stability play a key role here. To complete the exercise, you'll rise from the kneeling position into a standing position, all while keeping the kettlebell fixed above you. This movement requires strength, coordination, and focus to execute properly. The Kettlebell Turkish Get-Up to Hand is a challenging exercise that offers tremendous benefits for improving overall body strength, stability, and coordination. Remember to start with a lighter kettlebell and gradually increase the weight as you become more comfortable and confident with the movement. Always prioritize proper form and technique to avoid injury and maximize results.

Instructions

• Start by lying on your back with a kettlebell in one hand, arm extended towards the ceiling.
• Bend your knee on the same side as the kettlebell with your foot flat on the floor.
• Press the kettlebell up towards the ceiling, keeping your arm straight and your eyes on it.
• Keeping your eyes on the kettlebell, roll up onto your opposite elbow, using it to prop yourself up.
• Lift your torso off the ground, coming up onto your hand, with your supporting arm fully extended.
• From this position, push off the ground with your foot, lifting your hips and straightening your opposite leg.
• Continue to drive through your heel and push your hips up into a bridge position.
• Once in the bridge position, slide your straight leg back and place it on the knee of your bent leg.
• Release your hand from the ground and bring it in towards your body, keeping the kettlebell extended towards the ceiling.
• Press up onto your palm, keeping your supporting arm straight and your eyes on the kettlebell.
• Lift your straight leg off the ground, keeping it extended and in line with your torso.
• Push off your bent leg and bring it back, so both knees are bent with your feet flat on the ground.
• From here, push through your feet and roll back down to the starting position, one vertebra at a time.
• Repeat the entire movement on the opposite side, using the other hand to hold the kettlebell.

Tips & Tricks

• Focus on maintaining proper form throughout the entire movement.
• Start with a light kettlebell and gradually increase the weight as you progress.
• Engage your core muscles to help stabilize your body during the exercise.
• Control your breathing and exhale as you push off the ground.
• Use your free arm to assist in balancing and to support your body as needed.
• Practice the individual components of the exercise, such as the roll and the lunge, before attempting the full movement.
• Don't rush through the exercise - take your time to ensure each step is executed correctly.
• Incorporate this exercise into a well-rounded workout routine that includes both strength training and cardiovascular exercises.
• Ensure that you have sufficient space and a stable surface to perform the exercise safely.
• Always warm up before attempting this exercise to prepare your muscles and joints.