This exercise involves using a kettlebell to perform a half Turkish get-up, which involves lying on your back, holding the kettlebell with one hand, and using your core and arm strength to lift yourself up to a seated position. The exercise is great for building core and upper body strength, as well as improving balance and stability.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Strengthens chest, shoulders, and triceps
- Improves core stability and balance
- Increases upper body power and explosiveness
- Engages multiple muscle groups for a full-body workout
- Can be modified for different fitness levels and goals
- Requires minimal equipment and can be done at home or in the gym
How to perform
- Start by lying on your back with your right arm extended straight up towards the ceiling, holding a kettlebell in your right hand.
- Bend your right knee and place your right foot flat on the ground.
- Extend your left arm out to the side at a 45-degree angle from your body.
- Roll onto your left side, using your left arm as support.
- Prop yourself up onto your left elbow, keeping your left leg straight and your left foot on the ground.
- Press the kettlebell up towards the ceiling with your right arm, keeping your right elbow locked and your wrist straight.
- Slowly sit up, keeping your right arm extended and the kettlebell overhead.
- Place your left hand on the ground for support as you come to a kneeling position.
- Stand up, keeping the kettlebell overhead and your right arm extended.
- Reverse the movement to return to the starting position, lowering yourself back down to the ground with control.
- Repeat for the desired number of reps, then switch sides and repeat with the kettlebell in your left hand.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Hamstrings
Primary
Shoulder
Primary
Triceps
Primary