Kettlebell Turkish Getup
The Kettlebell Turkish Getup primarily works the Anterior Deltoid, Gluteus Maximus, Pectoralis Major (Sternal), Rectus Femoris, with secondary activation of the Lateral Deltoid, Serratus Anterior, Triceps (Long Head), Vastus Lateralis and stabilizer support from the Erector Spinae, Gluteus Medius, Rectus Abdominis, Transverse Abdominis. It is a kettlebell compound exercise at advanced difficulty.
The Kettlebell Turkish Getup is a advanced compound exercise performed with kettlebell, following a carry movement pattern. It primarily targets the Anterior Deltoid, Gluteus Maximus, Pectoralis Major (Sternal), Rectus Femoris, with secondary engagement of the Lateral Deltoid, Serratus Anterior, Triceps (Long Head), Vastus Lateralis.
Press a kettlebell overhead while lying on your back, then stand up while keeping the kettlebell pressed.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Carry |
| Force | Static |
| Laterality | Unilateral |
| Primary | Anterior Deltoid, Gluteus Maximus, Pectoralis Major (Sternal), Rectus Femoris |
| Secondary | Lateral Deltoid, Serratus Anterior, Triceps (Long Head), Vastus Lateralis |
Muscles Worked
The Anterior Deltoid, Gluteus Maximus, Pectoralis Major (Sternal), and Rectus Femoris are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Lateral Deltoid, Serratus Anterior, Triceps (Long Head), and Vastus Lateralis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Gluteus Medius, Rectus Abdominis, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
- Secondary Muscle Vastus Lateralis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp kettlebell by the handle with firm grip.
Execution
- Walk forward with controlled steps while maintaining upright posture.
- Keep shoulders level and core braced throughout movement.
Comments
- Perform equal reps on each side.
- This is an advanced exercise.
- Ensure proper form before adding load.
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Keep your shoulder blades packed and your core braced for the entire duration.
- Walk with controlled, deliberate steps — don't shuffle or let your body sway.
- Maintain a neutral spine and resist leaning toward the loaded side.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Gluteus Maximus, Pectoralis Major (Sternal), Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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