Move · Videos · Technique · 3 min

Kettlebell Turkish Get-Up: The Basic Steps

Kettlebell Turkish Get-Up: The Basic Steps — video by StrongFirst Play · 2:47

Video by StrongFirst on YouTube · Open on YouTube

A StrongFirst instructor walks through the get-up from lying to standing and back: roll to press, up to elbow and hand, low sweep, lunge and stand. He then shows two common shoulder and elbow faults without a weight. For anyone learning the move.

  • 3 min
  • Beginner
  • Low impact (no jumping)
  • kettlebell
Open in VideosLog it in Train

Step by step 6

Tap a time to watch that step in the video.

  1. Roll to press: roll from your side onto your back, bell arm locked, free arm and leg out at about 45 degrees. 0:06
  2. Roll up onto your elbow, then post up onto your hand, keeping the kettlebell arm locked overhead. 0:16
  3. Low sweep: hinge the hips, sweep the leg back to a lunge, wipe the back foot round to square the hips and stand. 0:25
  4. Reverse it under control: lunge, hinge to your hand, sweep, elbow, back, then set the bell down with both hands. 0:45
  5. Fault: a shrugged shoulder on the elbow or hand, shown without a weight; keep both shoulders packed down. 1:26
  6. Fault: the bell elbow bending in the lunge; keep it locked the whole way to keep the shoulder stable. 2:08

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the elbow of the kettlebell arm locked the whole way up and down
  • Keep both shoulders packed down, not shrugged toward your ears, when you are on your elbow or hand
  • Use both hands to lift the kettlebell into place and to put it down

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadbell locked out overhead, weight on posting hand
  • Wrists & hands takes loadbell held overhead, weight on posting hand
  • Hips takes loadhip lift, low sweep, lunge up to stand
  • Knees takes loadhalf-kneeling lunge up to standing
  • Elbows moveslocked elbow under the bell
  • Lower back movesrolling to elbow, hinge in the low sweep
  • Ankles & feet moveslunge to stand
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by StrongFirst; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety