Exercise guide
Kettlebell Half Turkish Get-Up
- Intermediate
- Compound
- Rep-based
- Back
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Kettlebell Half Turkish Get-Up is a premier core and shoulder stability exercise that builds functional strength by moving through multiple planes of motion. It emphasizes rotational core control and isometric shoulder stability while transitioning from a lying to a seated position.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side in a fetal position next to the kettlebell, gripping the handle with both hands.
- Roll onto your back and press the kettlebell straight up with the working arm, keeping the wrist straight and the shoulder 'packed' into the socket.
- Bend the knee on the same side as the kettlebell, placing the foot flat on the floor, while extending the opposite arm and leg at a 45-degree angle from your body.
How to do it
- Exhale and drive through the planted heel to roll your torso onto your opposite forearm, keeping your eyes fixed on the kettlebell at all times.
- Push from your forearm onto your palm, straightening the supporting arm while maintaining a proud chest and a vertical weight-bearing arm.
- Inhale as you reverse the movement under control, lowering back to the elbow and then slowly to the floor.
Form checklist
- Keep your eyes locked on the kettlebell throughout the entire movement.
- Ensure the vertical arm remains locked out and the shoulder stays away from your ear.
- Drive through the heel of the bent leg, not just your abs, to initiate the roll.
- Keep the knuckles of the working hand pointing toward the ceiling.
Pro tips
- Imagine you are 'punching' the ceiling with the kettlebell to maintain maximum shoulder stability and tension.
- Focus on the 'roll' to the side rather than a 'sit-up' to better engage the obliques and protect the spine.
Make it harder
- Add a high-bridge at the top by driving your hips toward the ceiling before descending.
- Implement a 3-second pause at each transition point (elbow, hand) to eliminate momentum.
Frequently asked
- What muscles does the kettlebell half turkish get-up work?
- The kettlebell half turkish get-up primarily targets the abs, deltoids, and obliques, and also works the erector spinae, lats, and serratus anterior as secondary muscles.
- What equipment do you need for the kettlebell half turkish get-up?
- The kettlebell half turkish get-up uses kettlebell.
- Is the kettlebell half turkish get-up good for beginners?
- The kettlebell half turkish get-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.