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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
Get this data via the REST API or MCP Server.