Napra

Kettlebell Turkish Get-Up (Lunge style)

StrengthIntermediate ShouldersAbdominalsHamstringsQuadricepsTriceps Kettlebell
Kettlebell Turkish Get-Up (Lunge style), step 1
1. Lie on your back with the kettlebell straight up over your shoulder; same-side knee bent, foot flat.
Kettlebell Turkish Get-Up (Lunge style), step 2
2. Roll up onto your other elbow, then your hand; the weight stays vertical above you, eyes on it.
Kettlebell Turkish Get-Up (Lunge style), step 3
3. Lift your hips, sweep the back leg through into a kneeling lunge, torso upright.
Kettlebell Turkish Get-Up (Lunge style), step 4
4. Stand up fully with the arm locked overhead. Reverse every step slowly back to the floor.

How to do it

  1. Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
  2. Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.
  3. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

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