ex_DZOF34

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Shoulders · Kettlebell

Kettlebell Turkish Get Up

advancedstrengthMale & female model

Kettlebell Turkish Get Up is an advanced compound strength exercise that works the delts (shoulders), with the glutes, quadriceps and triceps assisting. It needs a kettlebell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Kettlebell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 4-5 × 4-8
Calories / min: ≈ 7.3 kcal

Primary muscles

Shoulders
Core

Secondary muscles

Glutes
Quadriceps
Triceps
Obliques

How to do Kettlebell Turkish Get Up

Lie on your back holding a kettlebell straight above your shoulder, with the knee on the same side bent.
Roll onto your opposite forearm, then hand, keeping the bell locked out overhead.
Lift your hips, sweep your straight leg under you into a kneeling position, and stand up.
Reverse every step with control back to lying down.

Form tips

Keep your eyes on the kettlebell.
Learn the movement with a light weight or no weight first.

Kettlebell Turkish Get Up alternatives

Body-Up

Delts · intermediate

Pike Push Up

Delts · intermediate

Full Planche Push Up

Delts · advanced

Kipping Handstand Push-Up

Delts · advanced

More delts exercises

Decline Diamond Pike Push-Up

Delts · intermediate

Kettlebell Standing Bottoms-Up One Arm Shoulder Press

Delts · intermediate

Arms Up and Down

Delts · intermediate

Palm Up Palm Down Rotation

Delts · intermediate

Dumbbell Alternate Side Press

Delts · intermediate

Upward Rotation Bent Arms

Delts · intermediate

Dumbbell Alternate Shoulder Press

Delts · intermediate

Arnold Press Dumbbell

Delts · intermediate

Kettlebell Turkish Get Up FAQ

What muscles does Kettlebell Turkish Get Up work?

Kettlebell Turkish Get Up mainly works the delts in the shoulders. The glutes, quadriceps, triceps and obliques work as secondary muscles.

What equipment do you need for Kettlebell Turkish Get Up?

You need a kettlebell.

How many sets and reps of Kettlebell Turkish Get Up should I do?

Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Kettlebell Turkish Get Up good for beginners?

It's rated advanced, so it's best left until you have a solid base of strength and technique.

How many calories does Kettlebell Turkish Get Up burn?

About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.

What is a good alternative to Kettlebell Turkish Get Up?

Other exercises for the delts include Body-Up, Pike Push Up, Full Planche Push Up and Kipping Handstand Push-Up.

For developers

Use Kettlebell Turkish Get Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_DZOF34" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_DZOF34",
  "name": "Kettlebell Turkish Get Up",
  "model": "male",
  "counterpartId": "ex_EPBKIC",
  "target": "Delts",
  "equipment": "Kettlebell",
  "media": {
    "mp4": "https://…/ex_DZOF34/mp4-720.mp4?…",
    "poster": "https://…/ex_DZOF34/poster.jpg?…"
  }
}