Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Adductors, Glutes, Hamstrings, Quads, Shoulders, Upper Back
Target Muscle Group
Abs
Turkish Get Up to Knee Overview
The Turkish get up to knee is a variation of the Turkish get up and a total body exercise. The Turkish get up to knee emphasizes strengthening the core through stabilization.
The Turkish get up to knee is a good exercise to use to help you progress to a full Turkish get up.
Turkish Get Up to Knee Instructions
- Setup in a side lying position with the kettlebell in a front racked position and your hands overlapped on the handle.
- Roll onto your back and press the kettle to extension with one hand.
- Extend your free hand to the side and raise the knee on the same side at the kettlebell. (i.e. if you’re holding the weight in your R hand, your R knee should be flexed)
- Sit up to the elbow as you punch the kettlebell overhead.
- Extend the elbow you’re braced on and push yourself up to your hand.
- Bridge the hips up while keeping one leg straight.
- Once the hips are extended, sweep the straight leg through and assume a half kneeling position with one hand still on the floor and the other overhead.
- Bring the torso upright and reposition the down leg so that it’s inline with the forward leg.
- Repeat steps #1-7 in reverse order to get back to the supine starting position.
- Repeat for the desired number of repetitions.
Turkish Get Up to Knee Tips
- You should be looking at the kettlebell for the ENTIRE duration of the exercise. As you become more experienced, you may be able to look straight ahead once you get to the half kneeling stance but initially it’s wise to just focus solely on the weight overhead.
- Don’t start with heavy weight (or any weight at all if just learning the get up), use a shoe, a ball, or something else with a relatively light weight.
- For the initial sit-up portion of the lift, use the cue from Dan John, “Punch and crunch!”
- The turkish get up is mainly used a corrective exercise or warm up drill. It can be used in more general population settings.
- Focus on squeezing the handle of the kettlebell tightly to improve stability at the shoulder.
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