Half Turkish Get Up
Improve core strength & stability! The Half Turkish Get Up builds functional fitness with controlled movements. Go slow & steady for best results.
The Half Turkish Get Up is a compound exercise that mainly works the chest, triceps and back, with help from the core. You'll need: kettlebells.
Required Equipment
Half Turkish Get Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Obliques
Half Turkish Get Up Variations and Alternatives
How to do the Half Turkish Get Up
Begin by lying flat on your back with your legs straight. Hold a kettlebell in your right hand with the arm fully extended towards the ceiling.
Bend your right knee and place your foot flat on the floor while keeping your left leg straight.
Place your left arm out to the side, flat on the floor for stability.
Push through your right foot and lift your torso off the ground, supporting yourself with your left elbow and then left hand. Make sure to keep your gaze on the kettlebell at all times.
Pushing through your left palm, raise your torso higher, coming up onto your left knee.
From this kneeling position, slowly lower yourself back down to the ground to the starting position by reversing the motion. Continue to keep your gaze fixed on the kettlebell and your right arm vertically straight throughout the movement.
Repeat for the desired number of reps on one side then switch to the other side.
Safety and Tips: Keep the kettlebell arm vertical and locked throughout the exercise. Maintain a strong grip on the kettlebell to prevent it from falling. Engage your core and move slowly and deliberately through each stage. Avoid jerky motions to protect the shoulder and back. Choose an appropriate weight kettlebell that allows you to perform the exercises safely.
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Half Turkish Get Up FAQs
What muscles does the Half Turkish Get Up work?
The Half Turkish Get Up mainly works the chest, triceps and back, with help from the core. The main muscles are the pectoralis major, triceps brachii and latissimus dorsi.
What equipment do you need for the Half Turkish Get Up?
Kettlebells.
Is the Half Turkish Get Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Half Turkish Get Up variations and alternatives?
Similar exercises include the Kettlebell Arm Bar, Kettlebell Suitcase Hold, Kettlebell Half Kneeling Halo and Alternating Kettlebell Row.
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